New Research Links Childhood Obesity to Lack of Sleep

by Anuj Chandra, M.D.

A few weeks ago, childhood obesity was in the news again with new evidence from a recent research study showing that children under age 4 who slept less than 10 hours a night were nearly twice as likely to become overweight, or if they were already overweight to become even heavier.

It was not the first study to show a connection between sleep habits and childhood obesity.  These researchers concluded that: “Insufficient nighttime sleep among infants and preschool-aged children may be a lasting risk factor for subsequent obesity. Napping does not appear to be a substitute for nighttime sleep in terms of obesity prevention.”

This research points to the crucial importance of young children getting enough sleep, Sleep is a fundamental requirement for good health, just like good nutrition. If children don’t get the sleep they need, it can cause other problems, setting the stage for lifelong health issues.

Losing Sleep Changes Body Chemistry

It has long been established that sleep has a strong effect on blood sugar metabolism and on the neuroendocrine chemical signals that regulate certain body functions. That’s true for both children and adults. So it shouldn’t be surprising that the trend for people of all ages to get less sleep has happened over the same time frame as dramatic increases in obesity.

Evidence is accumulating that chronic sleep loss may be a factor in the increased risk for obesity. Research has yet to uncover precisely how sleep loss has this effect, but there are a number of possibilities. Losing sleep has been shown to cause lower sensitivity to insulin, which makes it harder for the body to regulate blood sugar. It also disturbs the chemical signals that regulate appetite, so that sleep deprivation literally makes a person feel more appetite, regardless of how much they eat.

How Can You Protect Your Child?

Sleep apnea is a very serious condition, in which a sleeping person actually stops breathing for very short time — as little as a fraction of a second — many times per night. Although most frequently seen in adults, sleep apnea can also affect children, especially if they are overweight, and can eventually lead to serious problems like heart disease.

The best thing you can do for your children is to help them get enough sleep:

Establish a regular bedtime and stick to it.

Be sure your child gets enough sleep for his or her age, generally: under 3 years: 12-14 hours, 3-5 years: 11-13 hours, 5-12 years: 10-11 hours, teens: 9.25 hours.

Create a bedtime routine that helps your child transition from the day. The last 15-30 minutes before going to bed should be calm. No television, exercise, computers, telephone or caffeine.

Watch for these signs of sleep apnea and talk to your pediatrician if you notice them in your child:

Night time:

snoring, breathing pauses during sleep, restless sleep, mouth breathing, and difficulty getting up in the morning.

Daytime:

hyperactivity, inattention, behavior problems, and sleepiness

Research is showing time after time that we must take sleep seriously. This connection to childhood obesity is a reminder that sleep is important at all ages. Sleep problems don’t just affect middle-aged men who snore. For children to be healthy, they need a good night’s sleep.

Dr. Anuj Chandra is a double-board certified sleep specialist who practices at the Advanced Center for Sleep Disorders and several area hospitals. For more information on sleep disorders, visit www.sleepforhealth.org.