Children with difficulty sleeping or lack of sleep often have signs such as difficulty falling asleep, waking up in the middle of the night or waking up earlier than usual in the morning without being alert. Children are also often tired and sleepy during the day.
Many causes of sleep disorders in children include unreasonable lifestyle, sleeping too much during the day, sleep apnea (possibly accompanied by snoring), muscle twitching during sleep, and limb movements. cyclical, sleepwalking or night terrors…
Normally, children need to ensure enough sleep time according to their age. Preschoolers (3-5 years old) need about 10-13 hours of sleep a day. School children (6-12 years old) need about 9-11 hours of sleep every day. Lack of sleep can affect your baby’s physical, mental, behavioral and learning development.
If your child is having difficulty sleeping or insomnia, he or she should see a pediatrician or neurologist. Children with sleep disorders need to be treated as prescribed by a doctor. You can give your child additional nutrients that are beneficial for sleep in their daily diet.
Foods rich in tryptophan: Tryptophan is an essential amino acid that plays an important role in synthesizing the hormone melatonin, which helps regulate sleep. Foods rich in tryptophan include nuts, tofu, cheese, eggs, milk, chicken, beef, fish, cereals (oats, wheat, brown rice), apples, bananas, avocados, spinach , broccoli, asparagus.
Foods rich in magnesium: Magnesium promotes the body to relax, making it easier to fall asleep. Brown rice, quinoa, black beans, tofu, avocado and green vegetables such as spinach and spinach are rich in magnesium.
Milk and products: Yogurt and cheese are rich in calcium, important for bone and teeth development. Every day children should drink 350-600 ml of milk to supplement enough calcium.
Meats, fish, eggs: They provide protein containing essential amino acids such as tryptophan, which supports the production of melatonin, improving sleep.
Fruits are good for the brain: Blueberries and ginkgo help increase blood circulation to the brain, reduce insomnia, and support good brain function.
If your child’s insomnia or difficulty sleeping does not improve, you should take your child to the doctor. The doctor may prescribe methods such as CT scan, electroencephalography, electromyography or polysomnography to check and accurately diagnose the cause. From there, doctors provide appropriate treatment to help children have quality sleep and develop well.