It’s about that time: the start of the school year. Bleary-eyed kids everywhere are dragged from bed, thrown into clothing, handed an energy bar and glass of juice, and shuttled off to spend hours sitting at a desk. They come home, do hours of homework, squeeze in some screen time, squeeze some vaguely edible goo into their mouths, update their Facebook status, post a few Instagram pics, and climb into bed by 10 PM sharp, Snapchatting their way to the land of Nod. Then it starts all over again.

I’m exaggerating, a bit. Things aren’t this bad—childhood Facebook usage is actually down! But too many children aren’t getting enough sleep.

How Much Sleep Do Kids Need?

The American Academy of Pediatrics recommends that:

Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours on a regular basis to promote optimal health.

Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health.

How Are Kids Doing?

According to a 2004 study of American kids’ sleep habits commissioned by the National Sleep Foundation:

  • Infants get 12.7 hours—low end of normal.
  • 1 to 3 year olds get 11.7 hours—low end of normal.
  • Preschoolers get 10.4 hours—low end of normal.
  • Elementary school kids get 9.5 hours—low end of normal.

That was 2004, before smartphones, tablets, and the meteoric rise of digital technology. Seeing as how the presence of technology in the homes and bedrooms of our children can reduce the amount of sleep they get, I’d wager that sleep has only gotten worse. It has.

But just because kids are getting less sleep on average doesn’t mean your kids are. The average of the population doesn’t say anything about the individual. It’s just an indication that the problem is widespread—and that it’s something you should honestly assess to make sure you’re not contributing to the trend.

What you can do short of tracking their sleep with an Oura ring is to watch for the obvious symptoms of inadequate sleep.

They shouldn’t be yawning all the time, or blatantly drowsy and exhausted.

They should be alert, engaged. Not every kid will bounce off the walls or be a constant blur of energy, of course.

They shouldn’t have trouble getting up in the morning.

They shouldn’t fall asleep immediately.

They should be prone to meltdowns over nonsense.

Parents know when their kids haven’t had enough sleep. Deep down, they know.

Just How Important Is Sleep?

We adults know. If we don’t get enough sleep, we get horrible brain fog. We have trouble forming complete sentences. We feel confused and anxious for no apparent reason. We forsake the gods of our ancestors to prostrate ourselves before coffee. In fact, the most serious consequences and symptoms of sleep deprivation are all mental and psychological.

During sleep, we clear out old memories to make room for new ones. Without sleep, we forget what we’ve just learned. We arguably don’t learn without sleep. The memories simply don’t take.

During sleep, we prune errant connections between neurons. Without sleep, we can’t prune the brain plaque that can eventually lead to Alzheimer’s and dementia.

If sleep deprivation interferes with an adult’s brain function to such a degree, what does sleep deprivation do to a brain that’s still developing?

It can cause profound neuronal loss. When a kid is sleep deprived for long enough, their brains actually shrink.

It promotes aberrant connectivity patterns in the fronto-limbic, a region of the brain involved in emotion regulation (tantrums, anyone?).

It impairs performance in the classroom.

Because that’s the most important part of childhood. Heck, it’s why human childhood takes so long—we need time to develop that impressive brain. A baby giraffe might pour out of his mother and instantly clamber to his feet, able to walk. He’s clumsy, but he can walk.

As humans, our brains are almost everything. They’re our most powerful tools. They allow us to manipulate language, numbers, reality itself. Without our brains, we’re rather unimpressive relative to other animals. Our strength, agility, explosiveness, and speed can’t compare. Your average black bear could outrun Usain Bolt, outfight Conor McGregor, and outswim Michael Phelps. We need our brains. As a parent, it’s important that you do everything you can to encourage and enable your kid’s brain development, or at least remove the barriers that impede it. Bad sleep is the biggest impediment there is.

Sleep doesn’t just affect brain development and function. There are metabolic effects, too. Just as poor sleep can increase insulin resistance and lead to obesity in adults, poor sleep can make your kids insulin resistant and overweight.

What Can You Do?

Limit Their Blue Light Exposure At Night

This could take the form of candles and warm lighting. This could mean no TV or screens at night. This could mean buying a pair of child-size blue blocking shades. Or maybe it’s all three at once. Whatever you do, make sure your kids aren’t bathing in blue light toward the end of the day—it can throw off your circadian rhythm and make getting to sleep at a reasonable time harder.

Candle lighting could be a great way to expose your kids to safe fire behavior, by the way. Letting them light the candles will get them involved, get them enthusiastic about the new practice, and teach them how to handle themselves around fire. Win, win, win.

Increase Their Blue Light Exposure During the Day

The flip-side of blue light avoidance at night is the fact that our bodies expect it during the day, and that getting a lot of natural light (which includes significant portions of blue) in the morning and afternoon also establishes a healthy circadian rhythm. In fact, daytime light exposure increases their resistance to blue light at night. 

With recess taking a huge hit these days, kids are spending fewer and fewer hours outside immersed in natural light. That should change.

Give Your Kids a Diet High In Carotenoids

Certain carotenoids don’t convert to retinol, instead making their way to the eye to protect against blue light absorption. They are astaxanthin, lutein, and zeaxanthin.

Salmon, shrimp, and krill oil for astaxanthin. Wild salmon astaxanthin is more bioavailable than farmed, but farmed is still pretty good.

For lutein and zeaxanthin, you’ll want to incorporate leafy greens and orange egg yolks. Kale, spinach, collards, chard, and mustard greens are among the best sources, while darker yolks are also great sources. Eat both; I suspect yolks might be easier to incorporate into a picky kid’s diet than kale.

Give Your Kids Plenty of Opportunities To Move, Play, Exercise, and Be Engaged With the World

Although the research is mixed on this topic, with some studies finding that the most active kids actually sleep a little less than the most sedentary kids, I’m going with a parent’s intuition. Whenever my kids were particularly active, they had no trouble getting to bed at a reasonable time. It wasn’t just physical, either. If we had a party at the house and the kids spent all day interacting with friends and other children, they were very easy to put to bed.

Have a Bedtime Routine

The routine itself doesn’t really matter. What matters is that you have one and stick to it. That alone has been shown to reduce problematic sleep behavior in babies and toddlers, improve night waking, help children fall asleep faster and stay asleep longer, and—not insignificantly—reduce maternal stress.

Be Consistent

The human body is made of biological clocks. Everything you do, from eating and exercising to sleeping, works better when you have a schedule. That way, your cellular clocks know what to expect and can assemble the physiological mise en place rather than rush around in panic mode because you’re completely unpredictable.

Set a bedtime and stick to it. Studies show that kids with parents who establish bedtimes and actually enforce them get more sleep. Furthermore, irregular sleep habits make it harder to establish a healthy circadian rhythm.

Exceed the Minimum

Common isn’t normal. Many things are common, like cooking with seed oils and watching five hours of TV every day. But they aren’t normal—they aren’t congruent with our biology. Kids deserve the opportunity to sleep as much as they can. If they’ll go an hour more than what the experts say they need, so be it. They probably need it.

Let Sleep Ensue Naturally

If you’re doing everything right (proper light exposure, good sleep hygiene, good diet, plenty of activity during the day, a routine), your kid will probably get sleepy at about the right time. The beauty of establishing a consistent bedtime and bedtime routine is that it will train your kid to naturally get sleepy at the around the same time each day. What you establish becomes the “right time.”

What you should avoid are struggles over sleep.

Naps Count

Naps count toward a child’s daily sleep requirement, so let them happen. Just be cautious about timing. In my experience, under-2s can take a nap whenever without ruining their bedtime; after age 2, nap timing becomes very crucial.

If you were paying attention, you probably noticed that most of the content in today’s post applies equally well to adults. By all means, take these tips and apply it to your life, too. But definitely make sure your kids are getting enough sleep. It could quite literally help determine their trajectory through life and realize their potential. Good sleep is foundational.

Thanks for reading, everyone! Do your kids (or you) get enough sleep? What methods, tips, and tricks have worked for you and your family?

References:

Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Med Rev. 2015;21:50-8.

Jan JE, Reiter RJ, Bax MC, Ribary U, Freeman RD, Wasdell MB. Long-term sleep disturbances in children: a cause of neuronal loss. Eur J Paediatr Neurol. 2010;14(5):380-90.

Robinson JL, Erath SA, Kana RK, El-sheikh M. Neurophysiological differences in the adolescent brain following a single night of restricted sleep – A 7T fMRI study. Dev Cogn Neurosci. 2018;31:1-10.

Beebe DW, Field J, Milller MM, Miller LE, Leblond E. Impact of Multi-Night Experimentally Induced Short Sleep on Adolescent Performance in a Simulated Classroom. Sleep. 2017;40(2)

Schalch W, Cohn W, Barker FM, et al. Xanthophyll accumulation in the human retina during supplementation with lutein or zeaxanthin – the LUXEA (LUtein Xanthophyll Eye Accumulation) study. Arch Biochem Biophys. 2007;458(2):128-35.

Pesonen AK, Sjöstén NM, Matthews KA, et al. Temporal associations between daytime physical activity and sleep in children. PLoS ONE. 2011;6(8):e22958.

Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A Nightly Bedtime Routine: Impact on Sleep in Young Children and Maternal MoodSleep32(5), 599–606.

Phillips AJK, Clerx WM, O’brien CS, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Sci Rep. 2017;7(1):3216.

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There’s good news and bad news. The bad news is that kids aren’t getting enough physical activity.

Inadequate amounts of physical activity are a strong risk factor for obesity and metabolic dysfunction in kids.  It’s most likely causal, too, because as much as people question the usefulness of only exercising to lose weight, there’s no question that exercise and physical activity in general is important for preventing obesity from occurring. 

Kids are getting so obese that a new RCT came out showing metformin can help them lose weight and normalize metabolic biomarkers.

It’s not just that inadequate physical activity is destroying the physical vitality, body weight, and metabolic health of children. It’s also ruining their movement skills and general athleticism. I don’t work with kids directly, but I have many friends who do. And all of them, from gymnastics coaches to running coaches to basketball/base/football coaches report that the athleticism of the beginners has degraded over the years. Fewer kids are coming into practice for the first time with that raw movement ability. They’re clumsier, clunkier, and more confused than ever before.

Childhood is a big window, but it’s a crucial one. All that time spent throwing a ball—or sitting on the couch manipulating an Xbox controller so that the character onscreen throws a ball—establishes neural pathways. Do you want those pathways to enable efficient, competent throwing (a skill that may have required our big brains and allowed humans to conquer the world), or do you want those pathways to enable skillful button and joystick maneuvering?

The good news is that kids love to move. Even the ones who don’t look it. Go down to a park, the beach, or walk through the city square on a hot day when the fountains are flowing and kids of all shapes and sizes will be moving frequently at slow, moderate, and fast paces. They’re playing tag. They’re roughhousing. They’re jumping from ledges twice their height. They’re all over the place.

And that’s how it works: Get even the most screen-obsessed kid in a fun, physical environment with plenty of opportunities for movement and he or she will move. The innate desire for physicality and play exists in all children.

Overweight kids aren’t too far gone either, and exercise can work wonders. According to a 2015 meta-analysis, there’s “moderate” evidence that exercise by itself is an effective way to reduce bodyweight in overweight and obese children. Another study concluded that strength training and aerobic exercise are more effective at lowering children’s BMI than either alone. I imagine you could optimize a kid’s training regimen even further and get even better results.

How Much Exercise Do Kids Need?

Ethnographic studies have found that, by and large, kids in hunter-gatherer groups play all day long with little to no supervision (PDF). They don’t have scooters and Laser Tag, or barbells and kettlebells, but they also don’t have smartphones and televisions. For these kids, play is movement and movement is play. There’s no other way. Of course, contemporary hunter-gatherer groups are a very rough approximation of our hunter-gatherer ancestors. The former have been pushed onto marginalized land by better-armed and more numerous city folk; the latter ranged across an untouched world teeming with large game. Even still, they’re the best model we have for ancestral childhood physical activity.

But we don’t even have to go back to the paleolithic to illustrate the amount of physical activity the average kid should be getting. Just talk to an elderly neighbor. Talk to an older colleague. Or heck, search within your own memory bank. What were summers like as a kid for you? I for one was out all day long if school was out, exploring the neighborhood, roaming the woods, getting into trouble. And I rarely stopped moving.

Anecdotes and personal memories not enough? The data tells the same story. The parents of today’s children got over 8 hours a week of outdoor play (which is still too little). Today’s children get under four. That trend is likely to continue as you go back in time, with outdoor play doubling in frequency and lack of supervision with each previous generation.

These are averages, of course. Some kids get quite a lot. Others don’t.

Kids in Denmark aged 6-12 average 90 minutes of moderate-to-vigorous physical activity (MVPA) per day. It’s highest in the six-year-olds and declines by 3.5 minutes each year.

Elementary school kids in Qatar average around 28 minutes of MVPA per day, with a large discrepancy along gender lines. By age 9, for example, boys are getting over 40 minutes a day and girls are getting just 23 minutes.

Even the Danes aren’t doing enough, in my book.

Kids should be moving all day. I won’t mince words. Look, my kids probably could have moved more, and I knew about this stuff. It’s hard. I get it. But that doesn’t negate that the ideal situation is for kids to be constantly moving. After all, kids have fatigue-resistant muscles akin to elite athletes’. That’s why they can run all day without getting tired, and that’s a fairly strong indicator they’re meant to move all day.

That’s not in the cards, though, so what should kids aim for?

To stave off overweight/obesity, 60 minutes of MVPA (moderate-to-vigorous physical activity) with at least 15 minutes of genuinely vigorous physical activity each day is the absolute minimum. That’s not optimal. That’s barebones.

Kids should be:

  • Swimming
  • Running (sprinting rather than jogging)
  • Squatting (the movement pattern more than heavy weight)
  • Lifting/hip hingeing
  • Climbing
  • Throwing
  • Supporting their own bodyweight
  • Jumping
  • Landing
  • Balancing
  • Playing, ideally using all the skills and movements I just mentioned

Ideas To Get Kids Moving

What are some ideas? How can we get kids to get enough exercise while having fun and developing skill? Many need a little nudge. There are innumerable ways to unlock what’s already inside. I’ll throw out 30 of them right here.

  1. Walk to School. If you can make it work, walking to and from school will contribute a good amount of MVPA to a kid’s life. Extra points for getting into trouble on the way.
  2. Swim underwater as far as you can.
  3. Dive for Objects. Give kids a goal, make it a game. Throw a handful of quarters into the pool; see if they can get them all in with one breath. Toss a kettlebell into the deep end and have them bring it back up.
  4. Biggest Splash Contest. Who can make the biggest splash into the pool? Encourage different dives, cannonballs, jackknives, and other jumps.
  5. Water Polo. An excellent training stimulus. One of the hardest sports around.
  6. Lift Weights. Real ones. In Germany, 11-year-old soccer players and 12-year-old Olympic weightlifters are safely front squatting their bodyweight.
  7. Race the Dog (with a Head Start). Tell your kid to make a break for it, hold your dog for a few seconds, then release.
  8. Play Catch. Great way to practice throwing and catching, the latter of which is particularly tricky (and useful to learn).
  9. Barefoot Hike. Your kid will thank you when she’s all grown up and thinks nothing of walking across gravel.
  10. Creek Walk. Jump from rock to rock, climb over logs, balance on fallen trees, take a little dip.
  11. Check Out the local rec center schedule. You’d be surprised at the quality of some of these classes. Gymnastics, dance, martial arts are all good options for building good movement skills.
  12. Get a pullup bar in the house. Place it at a level your kid can reach. Start with hanging, swinging, and various holds, but work your way up to pullups. Give incentives (“do 5 pullups and I’ll give you $20”).
  13. Get the dog they’ve always wanted, with the stipulation being they have to walk it and play with it.
  14. Set up an obstacle course. It doesn’t have to be fancy. Just give them things to climb under/over, crawl under/through/, leap over.
  15. Hill Sprints. If you want a killer workout, sling that kid over your shoulder in between his sprints and run some of your own.
  16. Gymnastics. Great foundation for movement later in life. Just stop short of elite competition unless it’s something they really want to commit to.
  17. Have them race. If you catch kids at the right age, they love races without being attached to the outcome. They’ll just let it rip and go all out, all smiles. Winner and loser both have fun.
  18. Roughhouse. Roughhousing is a lost art that helps kids establish boundaries and limits, learn what hurts and what doesn’t, grasp when something is “too rough.” Plus, it’s fun.
  19. Try Parkour. Parkour isn’t something a seven year old just leaps into (go to a parkour gym for formal instruction),but they can certainly start playing around on manmade structures. Visit a business park for good climbing and play.
  20. Animal Impersonations. Crawl like a bear. Hop like a rabbit. Leap like a frog. Slither like a snake. Walk like a duck. These are very difficult modes of transportation that make for great exercise. To keep things fresh and playful, come up with other animals to emulate.
  21. Play Fetch. Throw the ball, they go chase it and bring it back. Same concept as running your dog.
  22. Reverse Box Jumps. That cool Persian tot aside, it makes more sense for small children to practice jumping down from tall objects than trying to jump up them. Besides, landing is where the danger lies later.
  23. Trampoline. Studies indicate they’re responsible for a large number of emergency visits, but a properly set-up trampoline enclosed by a protective net can be a great place to learn how to jump with good form. And again, fun.
  24. Keep a scooter/bike/skateboard around. Kids love zooming around on wheels.
  25. Chore Duty. Give them a standing order to help with bags/groceries/trash. There’s always something they can carry, and every little bit helps make them stronger and more resilient.
  26. Kettlebell Challenge. Keep a kettlebell in the living room and have him or her lift it every day. Marvel at the perfect deadlift form.
  27. Build forts, then destroy them.
  28. Try conventional sports. Although specialization isn’t advised at such an early age (it can actually increase the risk of overuse injuries and inhibit the athletic growth of children), sports are fun and do offer a great path to overall athletic development.
  29. Build up to a mile run. Start by walking it. Throw in some quick sprints in the middle. Then a full on mile run. Then unleash the offer: “I’ll give you [x] if you can run a mile in [x-amount of time].”
  30. Set a good example. If you fail to embrace physical culture while demanding your child do the opposite, that’s a strong nudge in the wrong direction. Make sure you’re moving, too.

That’s it for today, folks. I’d love to hear from you.

What kinds of games, sports, and other activities do you use to increase your children’s physical activity and help them develop a positive relationship with exercise? What’s worked, what hasn’t, and what’s the most unconventional activity you’ve had success with?

Take care all.

The post How Much Exercise Do Kids Need? Plus, 30 Activities to Get Them Moving appeared first on Mark’s Daily Apple.

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