Holistic Living - Sleep

This post is our second in the Holistic Healthy Living series. Remember, in the first post Get in the Sunshine we talked about how this list is interconnected. It is good to keep each element of the list in perspective as each is a building block for the others to be supported. 

Here is our list for a holistic approach to living healthy:

Get outside into the sunshine

Get enough sleep

Eat nutrient rich foods

Build supportive and safe community

Manage stress in healthy ways

Get enough sleep - The body’s immune system is its key defense mechanism

against germs and illness and this suffers when we aren’t getting enough sleep. It is through the process of sleep that our immune building cells can be replenished. More than the immune system is boosted and supported by healthy sleep habits. Good sleep is important for emotional regulation, impulse control and paying attention. These are all important as children and teens navigate their day. 

For children and teens, there are plenty of opinions on how much sleep children need to get. Good recommendations will give you a range of time, not a specific hour to achieve. There are children who need a lot of sleep and children with very low sleep needs. This is called sleep pressure, and like adults, children can have different levels of sleep pressure. What we are looking for more than a specific number of hours, is a child or teen who is functioning well, curious, energetic and bright during the day. Sleepiness is uncomfortable for children, this is why they often fight to get away from the feeling of being tired. Tired children have difficulty regulating emotions, paying attention or connecting to others. Not getting enough sleep can also contribute to illness and even overtime chronic health problems. If sleep seems to be complicated in your household, talk to your pediatrician to see if there is anything health related that is making sleep difficult for your child. 

Sleep is a learned skill. While newborns often fall asleep easily, as children grow they have to learn how to fall asleep and not get away from the feelings of tiredness. Before a person can fall asleep, they need the conditions for sleep to feel safe and comfortable (think about their clothing, the bedding, temperature, light and sounds). Children usually respond well to a routine, even very simple routines can help a child’s body recognize what’s going on and help them settle in for sleep. 

Some resources and information on childhood sleep:

American Academy of Pediatrics  - sleep recommendations, link here

The Baby Sleep Book by Dr. Sears

The No-Cry Sleep Solutions by Elizabeth Pantley

Teen sleep -