AGES 8 AND UNDER
Sleep and Its Effect on Performance
LESSON WORKBOOK
CHRIS WINTER
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Sleep and Its Effect on Performance
Healthy sleep habits and a basic understanding of sleep fundamentals should begin at this age. Proper sleep in children can have significant effects on a child’s development, behavior, and physical/ mental health. Within this age group, there is often more concern about player sleep from the child’s parents than from the child him or herself. Parents are often concerned that their child may not be getting the right amount of sleep. The wide range of sleep need duration seen in younger children, by this age group, has begun to narrow, and usually consists of 9-12 hours of sleep per night1. Most children in this age group have given up daytime napping by the age of 4 or 5. The time between the toddler years and the onset of puberty is typically a time of maximal daytime wakefulness for most children2. Children who seem to still require naps during the day are rare. This behavior may indicate either inadequate sleep amounts at night or dysfunctional sleep. Limit-setting issues in the home (children are allowed to stay up late) or difficult family dynamics (a parent works late/leaves for work early and delivery from/to a caregiver is disrupting sleep for the child) may come into play. Children within this age should have ample time in which to sleep as it is uncommon for this age-group to have significant conflicts between sleep time and homework/extracurricular time. This said, it is important for coaches to be vigilant for signs of excessive sleepiness in their children. The signs of sleepiness in young children can include obvious behaviors such as excessive napping or unusually long sleep periods. Signs can also include hyperactivity, mood deterioration, impulsivity (acting out without proper consideration of the consequences of one’s actions) and poor concentration, all of which may affect a young athlete’s ability to learn and to potentially be safe. Studies have shown that children who have regular bedtimes and adequate sleep score higher on a range of developmental assessments3,4. Inquiring about factors that could be compromising player sleep quantity or quality can be a positive first step in helping players feel their best. Sleep is composed of three distinct stages: light sleep, deep sleep, and REM (rapid eye movement) sleep. These stages are important for various reasons. Light sleep composes the majority of sleep in youth. Deep sleep is most important for helping children feel rested and is the sleep of physical recovery. REM sleep is dream sleep. In young children, growth hormone (GH) is secreted during REM sleep, so REM disruptions can impact a child’s physical growth.
Glowstein I, Jenni OG, Molinari L, Largo RH. Sleep Duration form Infancy to Adolescence: Reference Values and Generational Trends. Pediatrics (2003); 111(2): 302-6. 2 Carskadon MA, Harvey K, Duke P, et al. Pubertal changes in daytime sleepiness. Sleep 3:453, 1980. 3 Gaylor E, Wei X, Burnham MM. Associations between nighttime sleep duration and developmental outcomes in a nationally representative sample of preschool-age children. Sleep (33) supplement: A-17. 4 Gruber R., Laviolette R., Deluca P., Monson E., Cornisk K., Carrier J. Short sleep duration is associated with poor performance on IQ 1
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Sleep and Its Effect on Performance Sleep apnea and breathing disturbances are among the most common disruptors of sleep quality. Sleep apnea is a condition in which a child’s airway collapses or becomes obstructed during the night resulting in disturbed breathing and interrupted sleep. Large tonsils obstructing the airway are often the cause, however other anatomical causes can be seen. As in adults, significant obesity can be blame in some cases. When sleep becomes interrupted, the flow of sleep from one stage to another is affected and negative consequences can occur. For this reason, the American Academy of Pediatrics recommends that all children be screened for snoring. Children who snore should be referred for a more detailed evaluation as snoring can be a clue as to the presence of sleep apnea. Sleep apnea in children can have numerous health and developmental consequences. Attention problems, mood disturbances and even growth consequences can arise from undiagnosed sleep apnea. Unlike adult sleep apnea where sleepiness is often very significant, the sleepiness associated with this condition is often subtle. The assessment of whether or not a child snores can easily be included in the screening process of most youth leagues.
measures in healthy school-age children. Sleep medicine (2010); 11(3):289-94. 5 American Academy of Pediatrics, Section on Pediatric Pulmonology, Subcommittee on Obstructive Sleep Apnea Syndrome. “Clinical Practice Guidelines: Diagnosis and Management of Childhood Obstructive Sleep Apnea Syndrome.” Pediatrics (2002); 109(4): 704-12.
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Sleep and Its Effect on Performance
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