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Preventing Overtiredness by Lowering Sleep Pressure
Naps play a crucial role in preventing overtiredness in children by lowering sleep pressure.
As the day progresses, homeostatic sleep pressure builds, which increases the drive to fall asleep. Alongside this, cortisol levels also rise, leading to that familiar buzz of tiredness that keeps us awake and alert, fighting the drive to sleep. Napping helps to reduce cortisol levels, preventing the overtired buzz and promoting a calm and rested state.
Cognitive Benefits of Napping
Napping is not just about reducing sleep pressure; it also has significant cognitive benefits.
Naps improve memory consolidation, which occurs in both REM and N-REM sleep stages. This, in turn, enhances performance and concentration, particularly important for learning in preschoolers.
Predictability of Naps
The predictability of naps increases as a child's brain and circadian rhythm mature.
Newborns, for instance, don't follow a predictable nap pattern, but as they grow, their naps become more regular and easier to anticipate. Understanding the average nap needs for children at different ages can be helpful (see the nap table below).
Shifting Sleep Patterns
As children grow, there is a natural shift towards taking more sleep at nighttime. This shift is a normal part of development and helps establish a healthy sleep routine.
Nap Guidelines by Age
This is only guidance but it can help to highlight the approximate times a baby could nap for. It's also crucial to keep in mind that some babies are naturally more cat nappers; if their total amount of sleep in 24 hours is appropriate for their age and stage, it is totally fine for them to take more frequent short naps.
Babies Under 6 Months:
Focus on individual cues and intervals of awake time rather than specific timings.
Commonly take 4-5 naps of around 30-60 minutes each.
6-9 Months:
Begin to consolidate into 3 naps.
Morning nap: 45-60 minutes.
Midday nap: 1.5-2.5 hours.
Afternoon nap: 30-45 minutes.
9-16 Months:
Morning nap: About 45 minutes.
Midday nap: About 1.5-2 hours.
Toddlers (16-30 Months):
Midday nap: About 2 hours.
Children with Different Nap Needs
Highly Gifted Children:
Often, they require less sleep in general.
May appear more alert and reach developmental milestones early, particularly in fine motor skills.
Can develop asynchronously, showing advanced skills in one area while lagging in another.
Siblings of highly gifted children are likely to have IQs within 20 points of each other.
Children with Autism:
Typically, have fewer sleep spindles, which help maintain sleep despite environmental triggers.
More easily distracted by needs and noises, leading to disrupted sleep.
Children with Sleep Apnoea:
Experience reduced sleep quality at nighttime, leading to excessive daytime sleepiness, snoring, and mouth breathing.
Children with Illness, Prematurity, or High Energy:
May need more rest and often follow a polyphasic sleep pattern, catching up on sleep at various times during the day.
Naps are essential for maintaining the overall well-being of children. They help prevent overtiredness, support cognitive development, and adapt to the changing needs of growing brains and bodies. Understanding a child's nap needs, considering individual differences, and recognising the importance of naps can contribute to healthier sleep patterns and better daytime functioning for your little ones. But remember, don’t stress it! Offering quiet time and relaxation is often enough to support great napping.
Happy Napping!
Imogen X
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