Salty and sweet or sweet and savory. Whether it be a sleepover with friends, cramming for a test, or by the pool in the summer, sometimes kids cannot resist the urge to snack. Without healthy treats in reach, kids will go straight to the fridge or pantry and pull out what they crave.
As a reminder, the National Sleep Foundation recommends that children between the ages of 5 and 10 years get 9 to 10 hours of sleep per night, and kids between the ages of 10 and 17 get 8.5 to 9.25 hours. Getting in the way of sleeping well at night for children tied to obesity can be obstructive sleep apnea (OSA).
OSA is a common, serious condition in adults but is a condition in children that can lead to learning, behavior, growth, and heart problems. According to the American Sleep Apnea Association, symptoms and signs in children suffering from OSA during the daytime can include:
- Hyperactivity
- Inattention
- Behavior problems
- Sleepiness
Nighttime sleep apnea symptoms in children can include:
- Snoring
- Breathing pauses during sleep
- Restless sleep
- Mouth breathing
- Difficulty getting up in the morning, even after getting the proper amount of sleep
Between the ages of two and eight years old, only one to five percent of children are diagnosed. Studies have shown that if left untreated, sleep apnea in children can lead to issues later in life like attention-deficit hyperactivity disorder. In fact, as many as 25 percent of these cases may have symptoms of OSA. Learning difficulties, behavioral issues, bed-wetting, obesity, sleep-walking, and other hormonal and metabolic problems can be the consequences of chronic fragmented sleep like OSA.
In 2022, national updates from HealthDay found childhood obesity at its peak with more than 1 in 5 American kids labeled as obese. “The proportion of kids having obesity increased from 18% in the 2011 cycle to 22% in the 2020 cycle,” said Staiano, director of the pediatric obesity and health behavior lab at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge.
A Clean Palette
Keep in mind the entire body needs to rest, not just the brain and body. Give your digestion a break and follow these simple methods to keep a clean palette and stomach when your head hits the pillow.
- Remove caffeine from your home. When it is available within reach, thirsty unsupervised kids will chug their fill of sugar.
- Eat protein. A light sugary snack does not lead to a complete lack of rest but a craving of sugary sweets nightly may be an underlying blood sugar level issue. Stick to a protein to help curb the cravings.
- Drink a cup of decaffeinated tea. Tea may sound abnormal for children, but make it fun with tiny teacups you can find at a secondhand store. Chamomiles and herbals are the place to start including lavender, peppermints, and lemongrass with different flavors to match your taste buds.
It is important to remember that obesity in children can lead to further complications outside OSA. One recent student found that sugar was shown as a negative impact on sleep alongside a high-fat diet. Registered dietitian, Kristen Carli, shared that “there are many other health benefits, besides sleep quality, to consider choosing a low-fat/low-sugar diet, including weight loss, heart health, chronic disease prevention, etc.”
To encourage a healthier lifestyle for your childhood, the National Institute of Health gives the following tips:
- Be supportive. Children are perspective and know if they are overweight. They do not need to be reminded or singled out. Focus any lifestyle changes instead on living healthier as a family.
- Plan family activities that involve exercise. Instead of watching television, go hiking or biking, walk around the block or buy a basketball goal. Offer choices and let your children decide what could be good activities. In the summer, think about scheduling pool time to encourage activity that is enjoyable and strenuous.
- Be together for meals. Eat meals as a family and eat at the table, not in front of the television. Eat slowly and enjoy the food. Have conversation, ask questions and listen attentively so you give everyone a chance to talk between bites.
- Don’t use food as a reward or punishment. Children should not be placed on restrictive diets unless done so by a doctor for medical reasons. Children need food for growth, development and energy. Don’t use it as a strategy to help them lose weight because they will develop an unhealthy relationship with healthy food. Rewarding with desserts for eating vegetables, for example, will produce veggie haters.
The Alaska Sleep Clinic is available for free phone consultations to help you navigate childhood obesity and sleep apnea. Talking to your family doctor and keeping a sleep journal on your child’s sleeping patterns can help you connect the dots to help your child lead a healthier life.
