Rest for success: Why sleep habits are important for your child
When it comes to helping your child grow, learn and reach their full potential, we often think of nutrition, physical activity and a supportive environment. But one factor that should never be underestimated is the value of a good night's sleep. Sleep is an active and restorative process. It plays a crucial role in your child’s physical and mental health, which has a direct impact on their learning capabilities. During deep sleep, the body releases a cascade of growth hormone to repair cells and tissue and promote muscle development, it bolsters the immune system as well.
But it is not just the body that benefits from sleep. Throughout the night, as we progress through the various stages of sleep, the brain consolidates all the memories and information it has taken in during the day. Our synapses shrink, which helps to prune away the memories we no longer need and make room for new memories. So, adequate sleep enhances retention of as well as receptivity to information.
It can also enhance your child’s capacity for creativity and problem solving. For instance, during non-rapid eye movement (NREM) sleep, the brain is believed to glean abstract rules from what it has learned during the day. In other words: pattern recognition. Then, during REM sleep, the brain makes novel associations. In other words: thinking outside the box.
Adequate sleep is also essential to our children’s mental health and emotional wellbeing. Studies in children and adolescents have demonstrated that sleep deprivation can lead to increased depression, anger, irritability and aggression. This has a powerful impact on your child’s ability to face academic challenges and maintain healthy relationships with their peers.
Fortunately, there are several very easy ways to promote health sleep habits for your children.
1. Establish a consistent sleep schedule
Consistency is the key to unlocking quality sleep. Try to create a routine in which your child goes to bed and wakes up at the same time every day. This means weekends too. This helps regulate your child’s biological clock, making it easier for them to fall asleep and stay asleep.
2. Create a sleep sanctuary
Create an environment in your home that is conducive to sound slumber. Think: quiet, dark and cool. Consider using blackout curtains, earplugs, a fan or other devices that cater to your child's sleep needs. Also, ensure their bed and pillows are comfortable and inviting.
3. Incorporate a bedtime routine
Help your child to wind down gently every evening with a peaceful bedtime routine. This could involve activities such as dimming the lights around your home, reading a book, taking a warm bath or listening to calming music. Over time, these rituals will signal to your child that it is time to settle down for sleep.
4. Limit evening screen time
The blue-tinted glow emitted by smartphones, tablets computers and televisions can wreak havoc on your child's sleep. Try to institute a cut-off time for screen usage in the evening at least one hour before bedtime. Replace screen time with reading or quiet play.
5. Encourage healthy lifestyle choices
Regular physical activity and a nutritious diet contribute to better sleep. Encourage your child to engage in physical activity during the day. Avoid preparing heavy meals in the evening. If your child is hungry close to bedtime, opt for a light and healthy snack if necessary.
Incorporating these practices into your child’s daily routines will not only promote your child’s health and wellbeing, but it will also set a positive example for everyone else in your home. Your whole family will benefit. So, sleeping well will lead to being well and ultimately doing well.
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