15/10/2025
😴 Why Sleep Matters for Growing Children 💫
Adam, is 13. He wakes up at 5.30am every weekday to beat traffic to school. After school, he stays back for extra classes, has dinner late when his parents return, then does homework till 11pm — and only sleeps around midnight after some screen time. With only 5-6 hours of sleep everyday, he feels constantly tired, moody, and irritable...A familiar scene in many busy Malaysian families..
🛌 Sleep isn’t just about rest, physical, emotions and mental health — it’s also when vital hormones work their magic. During deep sleep, growth hormone is released — helping children grow, repair tissues, and stay emotionally balanced.
In addition, poor sleep also affects our circadian rhythm and the way our body secretes cortisol (the stress hormone) which can:
⚖️ Interfere with growth hormone release
💢 Affect mood, focus, memory
🍭 Immunity and energy levels
Parents must also be mindful its not just the number of hours of sleep but the quality. If your child snores loudly, sleeps restlessly, or remains tired despite “enough” sleep, conditions like sleep apnoea, enlarged adenoids & tonsils, allergic rhinitis, asthma, thyroid disorders, or obesity could be the cause — and should be checked.
🕒 Recommended sleep hours baru according to ages and individual, but generally recommended below
👶 3–5 years: 10–13 hours (including naps)
🧒 6–12 years: 9–12 hours
🧑 13–18 years: 8–10 hours
✨ Simple steps can make a big difference — keep consistent bedtimes, reduce screen time before bed, and create a calm wind-down routine.
Quality sleep = healthy growth, balanced hormones, sharper focus, and better emotional wellbeing.
📰 From my monthly column “Hormones & Kids” in The Sunday Star (every 2nd Sunday).
🔗 Read the full article online — link in bio.
https://www.thestar.com.my/lifestyle/health/hormones-and-kids/2025/10/13/why-your-child-needs-enough-sleep
