How Refined Sugar Can Affect Your Child's Sleep
With Easter weekend fast approaching, it maybe worth reflecting on the impact that chocolate can have on your child’s sleep quality.
You may often find yourself balancing various aspects of your child's health, from nutrition to physical activity. Believe it or not, refined sugar consumption may be playing a more contributing role in your child's sleep patterns than you think.
Refined sugar, found in chocolate, sweets/candy, processed snacks, and even in items like breakfast cereals, has long been associated with adverse health effects, including obesity, diabetes, and heart disease.
However, the impact of sugar on sleep quality is a relatively newer area of research that is highlighting just how detrimental sugar intake can be, especially for children’s sleep.
So, how exactly can refined sugar disrupt your child's sleep?
When children consume foods high in refined sugar, their blood sugar levels skyrocket. In response, the body releases insulin to help regulate the elevated sugar levels. The rapid increase in insulin can sometimes trigger the body’s stress response (for example by releasing cortisol) leading to night wakings and disrupted sleep.
Melatonin is a hormone that allows us to feel relaxed to fall asleep. Studies have shown that excessive sugar intake can interfere with the body's ability to produce and regulate melatonin, disrupting the natural sleep-wake rhythm.
This can make it difficult for children to fall asleep and stay asleep throughout the night. A study published in the American Journal of Clinical Nutrition in 2011 found that consuming a high glycemic index meal reduced night time melatonin levels.
So how can you celebrate Easter and set your child up for winning at sleeping?
1. Try to avoid refined sugar which includes chocolate Easter eggs this weekend . However, if you would prefer to gift chocolate to your child this Easter, offer dark chocolate alternatives, or home baked treats that contain maple or date syrup instead of refined sugar.
2. Organise an Easter egg hunt, however swap the chocolates out for small toys, stickers, and coins.
3. Arrange an Easter based movie night for older children, for instance try watching Hop (2011) or Peter Rabbit (2018)
4. Try to lead by example so be mindful of your own sugar intake and sleep habits. By prioritising your own health and well-being, you set a positive example for your child to follow.
In conclusion, while refined sugar may be extremely tempting this weekend, its impact on your child's sleep should not be underestimated. By being mindful of your child’s sugar, you are one step closer to can help your child achieving good quality sleep.
