Being a parent means doing all you can to take care of the needs of others. Often, to the extent of putting the needs of your loved ones above yourself. In this act of unconditional love and unique human relationship, we must never forget that self-care plays a part in fostering your love for yourself, and everyone else around you.
Sleep is essential for everyone, especially for a parent. A good sleep forms the basis for a good day and is important for both parent and child. Everyone else, alike. Studies have shown that good sleep improves physical health, brain performance, and moods. In addition, studies have also suggested that good nutrition may help to enhance the quality of sleep.
So, how can we focus less on the quantity of sleep, and work on the quality of sleep?
Children and Sleep
As young children hit several milestones in the first few years of their lives, it is important to ensure that they get sufficient rest for their little bodies to embrace these changes. We understand the negative effects of inadequate rest, hence the need to create a routine for naps for our babies and younger children, finding the right balance between day and night sleep. Although we experience periods of bad nights and sleep regression, we might want to pay a little more attention when sleep troubles become a cause for concern.
What happens when children don’t get enough sleep?
- They may get cranky, agitated, frustrated, and/or you may notice sudden emotional changes.
- A child short on sleep may display behaviors that mimic attention deficit hyperactivity disorder, affecting the child’s ability to focus and his/her learning ability.
- Without sufficient rest, bodies cannot recuperate and as a result, may lead to a compromised immune system, resulting in a higher risk of illnesses and allergies.
- Long-term negative effects of not getting enough sleep include mental health issues such as anxiety and depression, and poorer physical health including obesity, diabetes, and an increased risk of cardiovascular diseases later in life.
Relationship between Nutrition and Sleep
Just like our little ones, it is important that we also get enough sleep to as to ensure optimal performance during the day. Sleep also helps us to look better and feel better about ourselves. Besides making sure that we sleep on time, and sleep for a desirable period, our eating habits can also affect how well we sleep. The food we choose and when we eat can make a lot of difference. Meals low in fiber and high in saturated fat may reduce the deep, restful sleep that our bodies need. Some foods can also raise blood sugar and stress hormones in the evening, disrupting both our and our children’s natural sleep patterns.
Food allergies and intolerances, like lactose and gluten issues, can also mess with our sleep. Certain amino acids in food, such as phenylalanine, histamine, and tyramine, trigger the release of adrenaline and other stimulants, possibly disrupting sleep.
Several factors such as weakened gut health, stress, and a busy day affect our ability to digest certain foods. Poor diets may also result in poorer gut health, prompting the sudden emergence of food allergies and intolerances, which also affect our digestion.
For babies, nutritionists, and pediatricians generally suggest starting solid foods when they reach about 6 months old. If your baby has a food allergy, symptoms usually show up shortly after eating—within a few minutes to a couple of hours. It is recommended to introduce potential allergenic foods (cows’ milk, eggs, foods that contain gluten, such as wheat, barley, rye, nuts, peanuts, fish, seeds, etc.) one by one and in small amounts.
Here are some signs to help you identify whether your baby is having an allergic reaction or intolerance:
-Sneezing
-A runny or blocked nose
-Red, itchy, watery eyes
-Wheezing and coughing
-A red, itchy rash
Sounds too much? We get it. At the end of the day, it’s all about achieving a balance. The right type of food, the right amount of food, at the right time. As a mom who went through a difficult phase to meet the nutritional needs of both mother and child, Shane’s Kitchen brings you healthy home-cooked meal options, such as stocks, broths, porridges, and congees delivery services in Singapore.
Stay tuned on our next blog as we share with you more information on how we cater to your nutritional needs, and that of your child, with our well-loved home delivery options, servings mums and children across Singapore since 2017.
