Childhood obesity is becoming an increasingly prevalent health concern across the world. According to the World Health Organization (WHO), in 2020, over 340 million children and adolescents aged 5-19 were overweight or obese worldwide.

This alarming trend can be attributed to unhealthy eating habits, lack of physical activity, and. less sleep!.

What is childhood obesity?

Childhood obesity is defined as having a Body Mass Index (BMI) greater than or equal to the 95th percentile for children of the same age and sex.

BMI is calculated by dividing an individual’s weight in kilograms by the square of their height in meters. Childhood obesity is a serious condition as it increases the likelihood of developing chronic health problems such as type 2 diabetes, high blood pressure, and cardiovascular diseases later in life.

How less sleep leads to childhood obesity?

The link between less sleep and childhood obesity can be attributed to the role sleep plays in regulating hormones that control appetite, hunger, and metabolism.

Lack of sleep can lead to a decrease in the levels of leptin and an increase in the levels of ghrelin. Leptin is a hormone that signals the brain to decrease appetite. Ghrelin, on the other hand, increases appetite, especially for high-calorie foods.

As a result, children who are sleep-deprived may have a higher preference for unhealthy, high-calorie foods, leading to weight gain and obesity.

Furthermore, lack of sleep is also associated with a decrease in physical activity levels. Children who do not get enough sleep may be too tired or lack the energy to engage in physical activities, further contributing to the risk of childhood obesity.

How much sleep do children need?

The amount of sleep children need varies according to their age. According to the American Academy of Sleep Medicine, the recommended sleep durations for children are as follows:.

Infants aged 4-12 months should sleep 12-16 hours a day, including naps.
Toddlers aged 1-2 years should sleep 11-14 hours a day, including naps.
Preschoolers aged 3-5 years should sleep 10-13 hours a day, including naps.
School-aged children aged 6-12 years should sleep 9-12 hours a day.
Teenagers aged 13-18 years should sleep 8-10 hours a day.

What can parents do to promote healthy sleep habits?

As parents, it is important to encourage healthy sleep habits in children to reduce their risk of childhood obesity and other health problems. Here are some tips to promote healthy sleep habits:.

Establish a consistent bedtime routine: Develop a routine that includes relaxing activities such as reading or taking a warm bath to help your child wind down before bed.
Stick to a regular sleep schedule: Try to maintain a consistent sleep schedule, even on weekends and holidays.
Create a sleep-friendly environment: Make sure your child’s sleeping environment is quiet, dark, and comfortable.
Limit screen time before bed: The blue light emitted by electronic devices can interfere with the sleep-inducing hormone melatonin. It is recommended to turn off electronic devices at least an hour before bed.
Encourage physical activity: Regular physical activity during the day can help promote better sleep at night.

: The bottom line

The link between less sleep and childhood obesity is a growing concern.

Children who do not get enough sleep may be at an increased risk of developing unhealthy eating habits and a sedentary lifestyle, contributing to the risk of obesity and chronic health problems later in life. As parents, it is crucial to encourage healthy sleep habits in children to promote physical and mental health and well-being.