a change in their circadian rhythm during puberty, with a natural tendency to fall asleep and wake up later.
Combined with competing school work demands, caffeine use, and increased screen time on social media, they are in a constant state of social jetlag. As a result, their circadian rhythm is misaligned with the social and environmental clock. Social jetlag is also associated with increased consumption of unhealthy snacks and caffeine late at night since they are awake. This tends to alter their eating patterns and metabolism. They are also more likely to skip breakfast and engage in after-dinner snacking.
Medical sleep disorders and obesity
Finally, sleep disorders and obesity are very strongly connected.
Obstructive sleep apnea (OSA), a condition of repeated upper airway obstruction during sleep, leads to disrupted sleep quality. If left untreated, OSA can cause learning and behavior problems, hypertension, obesity, and other harmful effects in children.
Previously, OSA in children was mainly due to large tonsils and adenoids. While this is still the most common cause, obesity is becoming a major culprit. With obesity, excess body weight leads to more fat crowding around the neck and tongue, causing the upper airway to collapse. This is similar to what is seen in adults. The relationship between obesity and OSA in children is probably bidirectional, as children with OSA have poor sleep quality, which increases the risk of obesity due to all the hormone and inflammatory changes. This can increase the chance of worsening OSA. More research needs to be done to better understand this.
Another sleep condition associated with obesity is narcolepsy, which presents with excessive daytime sleepiness, suddenly decreased muscle tone (cataplexy), hallucinations, and disrupted night sleep. The cause of obesity in narcolepsy is not completely clear but it seems to be related to the loss of a neurotransmitter ( a brain chemical messenger) called orexin, which may decrease their metabolism and increase their appetite.
RELATED: How Parents Can Take Charge of Childhood Obesity
How do we address the pandemic of poor sleep and obesity?
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Make sleep a priority for the family.
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Ensure your children are getting the recommended sleep hours by age.
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Practice healthy sleep habits
a. Have a consistent sleep time and wake time
b. Ensure a bedtime routine that is age appropriate.
c. Maintain a cool, dark, and quiet sleep environment
d. Limit electronic device used to about 30 to 60 minutes before bedtime
e. Limit caffeine intake
f. Avoid heavy meals and late-night snacking
4. Encourage physical activity aiming for at least 60 minutes per day
5. Advocate for policy changes around making schools start later in our teens. This will better align school times with their circadian rhythm
6. Watch out for any symptoms consistent with a medical sleep problem like sleep apnea which can fragment sleep. Reach out to their doctors if you have any concerns about your child’s sleep
Sleep loss and poor quality can lead to childhood obesity. Children who aren’t sleeping enough may experience the same hormonal changes seen in adults that lead to weight gain. They could also experience increased daytime fatigue, leading to decreased physical activity. Addressing sleep issues early in children can help decrease these negative effects.
Are you ready to make sleep a priority, but need help figuring it out? Click here to schedule a one-on-one coaching session with Dr. Brown.
Dr. Funke Afolabi-Brown, MD is a speaker, an educator, a writer, and the founder of Restful Sleep MD where she helps busy professional women and their children prioritize sleep to not only achieve their optimal health but also thrive and live to their fullest potential. She does this through courses and programs focused on educating and empowering busy professional women to make sleep a priority as a critical pillar of their health.