Kualitas Tidur Buruk Bisa Bikin Berat Badan Anak Turun Signifikan, Jangan Abaikan
Many parents only focus on food intake when they notice their child's weight is decreasing.
However, Dr. Ian Suryadi Suteja, M.Med Sc, Sp.A., revealed that non-dietary factors, such as a nighttime rest routine, play a crucial role.
"Yes (it significantly affects a child's weight). If they get enough sleep, they should sleep starting at 9:00 PM. If possible, they should not be disturbed until at least 3:00 AM," said Dr. Ian when met in Central Jakarta, Friday (March 6, 2026).
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Inadequate sleep is often overlooked when monitoring your child's growth and development. Yet, poor sleep habits are crucial for optimizing the body's vital hormones.
Interferes with the production of growth hormone
Children who miss out on the deep sleep phase at certain times, starting from 11:00 PM to 2:00 AM, will miss the golden moment to produce substances that trigger physical development.
If this phase is frequently disturbed, the growth and development process will be hampered and have a direct negative impact on their weight.
"Why is that? Because research shows that if a child is in deep sleep between 11:00 PM and 2:00 AM, their growth hormone levels are very high," explained Dr. Ian.
"In fact, growth hormone levels can be four times higher in children who frequently wake up at night and whose sleep is disturbed between 11:00 PM and 2:00 AM. So, the requirement is that the child must sleep deeply during that time," he stressed.
Causes of restless sleep
Achieving deep sleep requires a regular daily schedule from the beginning of the night to ensure a smooth transition. However, obstacles such as medical conditions or environmental habits can disrupt this natural cycle.
Some common disturbances that can wake a child are changing diapers, giving milk using the dream feeding method, loud noises, or the bed shaking when the father or mother wakes up to urinate in the middle of the night.
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"So, to start sleeping deeply, your child should be sleeping from 9:00 PM. Children who sleep well will naturally gain weight and height due to the influence of growth hormone ," said Dr. Ian.
Furthermore, a good night's sleep helps a child's body rest well. A fresh body helps maintain a child's immunity, making them less susceptible to illness.
Because, sick children can experience a decrease in appetite, which leads to weight loss.
Accompany with balanced nutrition
To prevent weight loss, improving sleep quality must be accompanied by adequate nutrition. The Indonesian Ministry of Health (Kemenkes RI) recommends a balanced nutrition concept through the visual guide "Isi Piringku."
On one plate, half is filled with vegetables and fruits, with a slightly larger portion of vegetables. The other half is filled with staple foods and side dishes, with the staple food portion being larger than the side dishes.
The following is a guide to the components that make up a balanced diet:
- Staple foods (carbohydrates): Examples include white rice, brown rice, potatoes, cassava, sweet potatoes, corn, or sago.
- Side dishes (protein): Side dishes are divided into animal protein which includes chicken, beef, fish, eggs, and vegetable protein which includes tempeh, tofu, nuts.
- Vegetables (vitamins and minerals): Examples are spinach, kale, carrots, broccoli, tomatoes, and other green vegetables.
- Fruits (vitamins): Examples include bananas, papaya, oranges, apples, watermelon, or melon.
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