The connection between sleep habits and obesity in children

Sleep disorders are a growing problem in America. One in three American adults do not get the recommended seven to nine hours of sleep per night, which has a detrimental effect on their overall health (Watson et al., 2015). A consensus statement published in theJournal of Sleep Medicinesuggests that many children aged five to ten years are missing out on 10 to 12 hours of sleep per night (Paruthi et al., 2016). As with adults, suboptimal sleep appears to increase children's risk of a variety of health problems.

Of these sleep-related health problems, childhood obesity is a point of increasing concern.

Sleep is a “scheduled” time for recovery of our human biorhythms, allowing tissue growth and repair. High rates of hormonal activity during sleep help regulate a variety of physiological processes that affect growth, cognition, and behavior. When sleep is impaired, so are all of the above. Given the rate at which children's brains and bodies grow, a lack of sleep can disrupt the development process.

Research into how this disorder may contribute to increased obesity rates has produced some key findings:

• Daten veröffentlicht in der Archiv für Kinder- und Jugendmedizin deutet darauf hin, dass bei kleinen Kindern (0-4 Jahre) ein verkürzter Nachtschlaf mit einem erhöhten Risiko für Übergewicht und / oder Fettleibigkeit verbunden war. Tagesschlaf (Nickerchen) verbesserte das Risiko nicht (Bell und Zimmerman, 2010).

• Eine Studie veröffentlicht in Pädiatrie zeigten, dass Kinder im Alter von vier bis zehn Jahren mit der kürzesten Schlafdauer viermal häufiger an Fettleibigkeit leiden. Eine kurze und inkonsistente Schlafdauer war auch mit veränderten Insulin-, LDL-Cholesterinspiegeln (Low Density Lipoprotein) und C-reaktivem Protein verbunden (Spruyt et al., 2010).

• Untersuchungen der Universität von Illinois, Urbana-Champaign, untersuchten Familienroutinen und nachfolgende Gesundheitsergebnisse. Ihre Ergebnisse legen nahe, dass Kinder, die weniger als sieben Stunden pro Nacht schlafen, dreimal häufiger übergewichtig werden. Darüber hinaus war die Wahrscheinlichkeit, dass Kinder von Eltern, die weniger als sieben Stunden Schlaf pro Nacht hatten, 1,3-mal höher waren, übergewichtig. Die Forscher kamen zu dem Schluss, dass Schlaf einer der wichtigsten Frühfaktoren für die Prävention von Fettleibigkeit bei Kindern sein könnte (Jones et al., 2014).

These results are not limited to the acute effects of sleep on childhood obesity. It appears that the risk of developing obesity from inadequate sleep during childhood may extend into adulthood.

• Eine Studie mit mehr als 1.000 Menschen in Neuseeland ergab, dass kürzere Schlafzeiten in der Kindheit die Wahrscheinlichkeit von Fettleibigkeit im Alter von 32 Jahren erhöhten (Landhuis et al., 2008).
• Eine systematische Überprüfung von mehr als 36 Veröffentlichungen veröffentlicht in Fettleibigkeit fanden einen signifikanten Zusammenhang zwischen kurzer Schlafdauer während der Kindheit und lebenslanger Fettleibigkeit (Patel und Hu, 2017).

How are childhood obesity and lack of sleep related?

Researchers report that while there are some important findings, it is difficult to determine exactly why and how sleep disorders affect childhood obesity. Some suggest it could be a “chicken or the egg” phenomenon. The incidence of sleep disorders such as sleep apnea is much higher in children with obesity. However, the commonly proposed mechanisms by which sleep affects obesity are similar in adults and children.

Hunger hormone imbalance

When sleep is impaired at any age, the hormone leptin decreases significantly. This hormone signals to the brain that it is time to stop eating. This decrease is paired with aincreasein the hormone ghrelin, which increases affinity for food and leads to higher calorie intake (Tehri et al., 2004).

Reduced energy costs

Inadequate sleep lowers core temperature, which contributes to fatigue. Tired adults and children are less likely to be physically active (Stone et al., 2012).

Increased cortisol levels

It has been observed that suboptimal sleep can acutely increase the stress hormone cortisol. Chronic elevations in cortisol have been linked to insulin resistance and increased body weight in both adults and children (Speigel et al., 2015).

These results make it clear that sleep plays a role in the childhood obesity epidemic. However, there are proactive steps parents can take to improve their children's sleep patterns.

Limit technology before bed.Watching television immediately before bed has been linked to impaired sleep duration in children (Owens et al., 1999). Turning off TVs and other screen devices at least 30 minutes before bed is often recommended by doctors and researchers.

Maintain consistent bedtimes.Children's physiology and psychology respond well to routine. Going to bed and waking up at the same time every day helps create an optimal sleep/wake cycle (Blader et al., 1997). With increasing external time constraints (school and other activities), it is important that parents and educators evaluate the purpose of these time demands. While children need to learn how to apply rigor to different disciplines, it is also important that they are given time for physical play and relaxation.

Use common sense.Remember that a good night's sleep is optimal when children go to bed in a calm state. Any highly stimulating activity before bed contradicts this goal. Consider various measures and rituals that can be performed before bed that promote rest and relaxation.

Even if we try our best as parents, we will still grab a glass of water and look for monsters under the bed at 2 a.m. However, if we recognize the important relationship between children's sleep and their health, we can take steps to make nighttime rest a time to recharge a happy, healthy young life.

Reference list

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Jones, BL and Fiese, BH (2014). Parent routines, child routines, and family demographics associated with obesity among parents and preschool children.Limits in psychology, 5.

Landhuis, C.E. et al. (2008). Childhood sleep time and long-term risk of obesity: A 32-year prospective birth cohort study.Pediatrics122, 5, 955-960.

Owens, J. et al. (1999). Television habits and sleep disorders in school children.Pediatrics104, 3.

Paruthi, S. et al. (2016). Recommended Sleep Amount for Pediatric Populations: A Consensus Statement from the American Academy of Sleep Medicine.Journal of Clinical Sleep Medicine12, 06, 785-786.

Patel, S. R. and Hu, F. B. (2008). Short sleep duration and weight gain: A systematic review.obesity16, 3, 643-653.

Spiegel, K. et al. (2004). Leptin levels depend on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol and thyrotropin.The Journal of Clinical Endocrinology & Metabolism89, 11, 5762-5771.

Spruyt, K., Molfese, DL and Gozal, D. (2011). Sleep duration, sleep regularity, body weight and metabolic homeostasis in school-age children.Pediatrics127, 2.

Stone, MR, Stevens, D. and Faulkner, GE (2013). Maintaining recommended sleep throughout the week is associated with increased physical activity in children.Preventive medicine56, 2, 112-117.

Taheri, S. et al. (2004). Short sleep duration is associated with decreased leptin, increased ghrelin, and increased body mass index.PLoS Medicine, 1, 3.

Watson, N. F. et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society.Journal of Clinical Sleep Medicine, 11, 06, 591–592.