Overview
Adequate sleep is vital for a child's overall health and development. Many parents ideally want their kids to get the recommended amount of sleep; however, getting them into bed early can be daunting.
Now, the stakes are much higher, as a new study from Pennsylvania University predicts that poor sleep in childhood increases the likelihood of substance use in the adolescent/adult years.[1]
The Sleep and Teenage Substance Use Study
A brilliant study led by a team of experts from the Pennsylvania State University reveals a new consequence of inadequate sleep in childhood.
The research predicts that poor sleep could predispose kids to alcohol and marijuana misuse in their teenage years.[1]
While several studies have explained the link between substance use and sleep in adults, very few have explored their association among children. [2,3]
To fill this gap in the research, the study team followed the same group of children through different stages of their development to look at how sleep influenced the risk of substance use later in life.
The researchers drew on data from a diverse longitudinal birth cohort of 1500 children from 20 different cities in the United States (the Future of Families and Child Wellbeing Study).
Longitudinal study is a type of research that involves observing and collecting data from the same subjects over time.
The two main areas of sleep health that they looked at were the overall amount of sleep and bedtime at ages three (3), five (5), and nine (9), respectively.
The researchers found a link between when kids went to bed, how long they slept, and how much alcohol and marijuana they used as teenagers.
The study revealed that children who slept earlier and more extended hours were less likely to misuse alcohol or illicit substances during their teenage years.
On top of that, the research also indicated that poor sleep in late childhood (age 9 upwards) is more strongly linked to a risk of substance abuse in adult years compared to the earlier ages (3 & 5).
The lead author of the study, David Reichenberger (PhD), remarked that data from the survey reinforces prior research suspicions that sleeping late into the night and shorter hours of sleep increase impulsivity and harm one's judgment, potentially influencing teenagers to make rash decisions about substance use.
The Next Steps
Concerning future steps, the experts believe that parents need to get their kids to bed earlier and ensure they sleep the necessary hours.
Dr. Reichenberger states, "Good sleep is essential for youngsters since it promotes growth and development. The brain is more plastic during younger ages, and you need healthy sleep to support neural development."
Dr. Reichenberger goes on to say, "Poor sleep health may hurt their physical health and decision-making, which may be related to their decision to use substances."
Furthermore, the researchers noted that more was needed to be done to decipher the link between sleep and substance misuse risk.
"Finding out how sleep and drug use are related is a critical area of research because we are still dealing with a huge problem of opioid addiction and substance use," said Dr. Chang, one of the senior authors of the study.
Understanding the Connection Between Sleep and Substance Use
While experts have not completely unraveled the link between sleep and substance use, it is clear that both are inextricably linked.
Many studies have suggested that poor sleep predisposes to substance misuse because:
- It disrupts sleep-mediated emotional regulation: Sleep plays an integral part in emotional regulation.[4] People who don't get enough sleep might struggle to deal with stress and emotions like anger or worry, which leads them to look for other ways to deal with their feelings, such as using drugs or alcohol.
- Impulsivity and risk-taking behavior: Insufficient sleep has been shown to affect decision-making and increase impulsivity.[5] Sleep-deprived teens, for example, maybe more impulsive and unable to consider the repercussions of their behavior, making them more vulnerable to peer pressure or interest in drugs and alcohol.
- Academic and Cognitive Problems: Long-term sleep deprivation impedes the brain's cognitive functions, which is particularly important for children, as inadequate sleep can make them perform poorly at school, making them feel inadequate and frustrated. Pent-up frustration from their poor academic performances can make them more prone to social influences, such as the urge to take narcotics as an escape or to fit in with friends.
How to Improve Your Child's Sleep
You can drastically improve your child's sleep and overall health by incorporating sleep-hygienic habits into your daily routine. They include:
- A Consistent Bedtime Routine
Set a time to get your children to bed and make it a habit. You might also indulge in calm and relaxing activities, such as a warm bath or reading bedtime stories. This routine signals to your child's body and mind that it is time to relax and prepare for bedtime.
- Set a Curfew for Screens
Electronic gadgets such as phones and tablets should be kept out of the bedroom within one hour of bedtime. These devices generate blue light, suppressing melatonin, a hormone promoting sleep. Excessive screen time also stimulates the brain, making it difficult to relax for sleep.
- Restrict Violent or Scary Content
Exposing your kids to violent movies or games at night could scare them and harm their sleep. You could implement a parental restriction for TV content that may harm your child's sleep.
- Avoid Caffeine and Sugary Snacks
It goes without saying. Because of its stimulating properties, caffeine can make sleeping more challenging. Be wary of less obvious sources of caffeine, such as chocolate, soda, and energy drinks.
- Model Good Sleep Habits
Children learn from their parents, so it's important to model good sleep habits by maintaining your healthy sleep routine.
Keep the Bedroom Cool and Dark
Ensure the sleep environment is quiet, dark, and comfortable to promote restful sleep.
Comfortable Sleep Environment
Ensure the bed is comfortable and the bedding is appropriate for the season, which can make a big difference in sleep quality.
Takeaway
Ensuring your child goes to bed early and sleeps long enough is one of the healthiest things you could do for your child's future.
By fostering healthy sleep habits now, parents can help lower the risk of substance use and support children's long-term emotional and cognitive development.
References:
- Krishnan, A. S., Reichenberger, D. A., Strayer, S. M., Master, L., Russell, M. A., Buxton, O. M., Hale, L., & Chang, A.-M. (2024). Childhood sleep is prospectively associated with adolescent alcohol and marijuana use. Annals of Epidemiology, 98, 25–31. https://doi.org/10.1016/j.annepidem.2024.07.048
- López-Muciño, L. A., García-García, F., Cueto-Escobedo, J., Acosta-Hernández, M., Venebra-Muñoz, A., & Rodríguez-Alba, J. C. (2022). Sleep loss and addiction. Neuroscience and Biobehavioral Reviews, 141(104832), 104832. https://doi.org/10.1016/j.neubiorev.2022.104832
- Zavar Mousavi, M., Tamimi, A., Farsam, M., & Kousha, M. (2024). Substance Abuse and Sleep Quality in University Students. Addiction & health, 16(1), 35–41. https://doi.org/10.34172/ahj.2024.1445
- Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1
- Anderson, C., & Platten, C. R. (2011). Sleep deprivation lowers inhibition and enhances impulsivity to negative stimuli. Behavioural Brain Research, 217(2), 463–466. https://doi.org/10.1016/j.bbr.2010.09.020
