The Pandemic's Effect on Children's Mood and Sleep

Dr. Mahvash Majeed Pediatrician Amsterdam, NY

Dr. Mahvash Majeed M.D. is a top Pediatrician in Amsterdam, NY. With a passion for the field and an unwavering commitment to their specialty, Dr. Mahvash Majeed M.D. is an expert in changing the lives of their patients for the better. Through their designated cause and expertise in the field, Dr. Mahvash Majeed M.D. is... more

"A good night's sleep." Do you ever wonder why do we call it that? Just take a look...it's all the phrase. It's because sleep should be at night and because sleep is so good for us! Children have growth spurts at night. They also create memories at night. This is the way they develop, learn, and grow. When children do not get a good night's sleep many negative things can happen. They can become very tired during the day, which will make them irritable, moody, and angry. They can behave like “bad kids” or throw temper tantrums. They will lose their ability to focus and learn in school or participate in other activities. They might lose friends because of their attitude. Teenagers will also become moody or sluggish. Many teenagers fall asleep during learning hours or take long naps during the day. All of this leads to depression, anxiety, and inattentiveness. This overall creates a poorer quality of life, at a time when life should be active and full of hope. 

This affects everybody in the home and relationships outside of the home. With the COVID-19 pandemic, this has become especially vital, yet it has become an even bigger problem. Without a place to get up and go to every morning, the loss of routine has affected the sleep habits of our youth. Remote learning is not much of an incentive to wake up, get dressed, and go out to see their peers. The motivation to get up and get things done is at an all-time low. This lack of structure and lack of good sleep is worsening the mental health crisis that the COVID-19 pandemic has brought about in our youth.

If children have something more to look forward to in their day besides their online schooling, perhaps they will start to have structure, routine, and a greater feeling of hope. As parents and caregivers, make sure your child is involved in something constructive during the day. Teenagers can get jobs in stores that are still open like fast food chains or grocery stores. This will work as an absolutely necessary social outlet. They will also have a sense of responsibility and pride in their involvement with society.  They will be motivated to get a good night’s rest if they have an important task to focus on during the day.

Younger children should be given chores and tasks at home. This might be a good time to get them a pet they have wanted. Taking care of another creature will make them feel responsible for someone other than themselves. They will have daily tasks to complete with the pet and feel accomplished. They will also have a feeling of warmth, love, and care with a new pet. In addition to these work responsibilities make sure you are getting children involved with hobbies and skills they enjoy. This will help them to stay more positive with how they are keeping themselves occupied. Some children might enjoy cooking or baking. Others are creative in fine arts or music. Allow children to spend their day completing fulfilling activities. Then when they go to their bed they will feel tired from a busy day and know that in the morning they have more to do.

The science behind sleep is very particular. It involves the circadian rhythm which most animals have. The circadian rhythm is part of the internal biological cycle in our bodies. This is important for the sleep-wake cycle in the brain. It is controlled by areas in the brain and is affected by light and dark. Most people have heard of melatonin which we all have in our bodies. It increases in our bodies when there is darkness which then tells us to become sleepy. Unfortunately, screens like cell phones and tablets decrease the amount of melatonin we produce. Some kids are given a melatonin supplement to help them sleep. But that may only help to put them to sleep and not to stay asleep. This is why good sleep habits are crucial.

It is best to put away all screens 1-2 hours before bed. Prior to bed, all activities should be mellow. A long hot shower and a cup of warm milk or herbal bedtime teas help to relax. Reading a book or magazine on paper helps people feel sleepy. Relaxing music is a good idea too. Keeping an essential oil diffuser in the bedroom with lavender oil is a great way for aromatherapy to relax the mind and body for sleep. Creating a sleep ambiance will help the body start to associate relaxation, the bedroom, and the bed with sleep at around the same time every night. Keeping a source of white noise in the room lulls the body into sleep more easily. The sound of a fan or a white noise machine with rainfall or ocean waves is a good idea. 

Hours of sleep vary by age. A newborn up to age two months old requires 10-19 hours of sleep. Two months to one year of age need 12-13 hours of sleep. One year to three years old need 11-13 hours of sleep. Three to five years of age need 9-10 hours of sleep. Six to twelve years need 9-11 hours of sleep. Over 12 years of age need 9-9.25 hours of sleep. Sleep timing is best when it’s early. Early to bed early to rise, as the saying goes.

Do not let the COVID-19 pandemic spoil our good habits. This is a temporary, albeit, trying time full of struggles in every way. Let’s hold on to what we can control. Keep our and our children’s sleep, diet, and mental health as steady and strong as possible. Remember, we are resilient and we will all get through this together.