From Fatigue to Flourish: Supporting Your Child’s Energy Levels
In today's fast-paced world, it seems like more and more children are feeling worn out. It is crucial for parents to recognize and address the underlying causes of fatigue. This blog post will provide insights as to why this is happening and what we can do about it to increase your child’s energy and engagement.
What does Fatigue look like in Children
In Canada, about 31% of school-aged children and 26% of teens are not getting enough sleep, which can lead to muscle aches, grumpiness, and trouble focusing.
Fatigue is more than just feeling sleepy; it is a deep sense of tiredness that can make it challenging for children to function normally.
Fatigue can be short-term (acute) or long-term (chronic). Take a look at the table below to understand the two main types of fatigue:
Key Causes of Fatigue
- Not Enough Sleep: Dr. Shelly Weiss, a pediatric neurologist, reports that sleep is integral to health and behavior in children, recommending 9-11 hours per night
- Excessive Screen Time: Only 25% of children aged 5-16 stick to recommended screen time limits. Too much screen time can lead to fatigue - no more than 2 hours daily is the absolute maximum
- High Stress Levels: Much like adults, children can get worn out from work-related stress. Stress and worry can disrupt sleep, lowering day-time energy levels. Family dynamics and environment can also influence a child’s stress resilience; staying connected with your child is important to understand their activity capacity.
- Chronic Diseases: Conditions such as asthma and allergies as well as cystic fibrosis can disrupt sleep in children. A study revealed a strong connection between chronic disease and anxiety, depression, and fatigue
- Mental Health: Anxiety and depression can contribute to children’s feelings of fatigue.
Help Your Children Feel More Energized by
Implementing better sleep habits
- Adhere to a regular bedtime and wake-up time
- Ensure the bedroom is quiet, cool, and dark
- Turn off screens at least one hour before bed
- Avoid intense exercise or big meals right before bedtime
Connecting with Nature
Spending just 20 minutes outside can help reduce stress and improve both mood and overall energy. Aim to integrate outdoor recreational activities – such as walking, biking, playing at the park, or even gardening – into regular family routines.
Takeaways
Keep in mind that every child is unique. By identifying what is causing your child's fatigue and applying the suggested strategies, you can help them feel more energized and enjoy their childhood to the fullest. If you are concerned about your child's tiredness, don't hesitate to consult with your pediatrician.
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto