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Children who don't get enough sleep are more likely to be
overweight than those who get plenty of sleep.
Researchers at Northwestern University, Illinois, reviewed data
on more than 1400 children aged 3 to 12. Five years later
follow-up data was collected on the same children.
The findings were that many
children aren't sleeping enough on weeknights.
Overall, it was found that
children who had one hour's less sleep
than their peers tended to be an average of 5 pounds heavier.
Sleep researchers at the
University of Chicago believe these children are more hungry
because of changes in appetite and fullness hormones.
Firstly, sleep deprivation
increases levels of the hormone grehlin, which increases
appetite, while it also decreases levels of the hormone leptin,
which makes people feel full.
So sleep
deprived children tend to eat more.
The National Sleep Foundation in the US recommends that:
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preschoolers need 11 to 13 hours of sleep each night
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Children ages 5 to 12 need closer to 10 to 11 hours a night
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Teenagers need nine hours
Many kids have to get up at 6 a.m.
or 7 a.m. to go to day care or school, so ideally parents would
put them to bed at 8 p.m. so they can get 10 or more hours of
sleep a night.
A good night's
sleep may help children achieve a healthy weight as well as
improve their mood and school performance, according to the
researchers.
They are also more likely to go
outside and play or engage in a sport, whereas tired children
are more likely to slouch in front of the television.
Meanwhile, along with a good
night's sleep, you can help your child maintain a healthy weight
by:
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Reducing the
amount of television they watch
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Get them
outdoors and moving, or engaging in sport
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Indoor pursuits
like Kareoke, dancing etc. - the whole family can join in
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Replace sugary
juices and soft drinks with water
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Find ways of
introducing vegetables and fibre into their diets
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