Getting enough sleep is very important for your health and well-being. It can help you recover from illness, maintain a healthy immune system, and improve memory and other skills. Having a good night’s sleep also benefits children by allowing them to heal and grow.
The Benefits of Healthy Sleep for Children
Sometimes it can be hard to recognize how the evening and after-school activities can negatively affect bedtime. Kids between the ages of 5 and 12 years need at 9 to 11 hours of sleep each night to develop healthy and balanced bodies.
Good for Growth
Growth Hormone is primarily released at night. In order for babies and children to grow well, and for adults to synthesise muscles optimally, we need plenty of deep sleep.
Boosted Immunity
Kids and adults also produce specific proteins that the body uses to fight infections, stress, and illness. Getting enough sleep can help them recover from illness and maintain a healthy immune system.
Increased Attention Span
Having fewer than ten hours of sleep per night before age three can also increase the likelihood of children having impulsivity and hyperactivity. Not enough sleep and being tired can cause them to be distracted and impulsive. Kids who get enough sleep can manage their impulses and moods better by focusing on their studies.
Better Learning
Education experts believe that napping can help children learn. A study by the University of Massachusetts found that preschool kids were able to retain new information better after napping.
The Signs of a Lack of Sleep
Not getting enough sleep can cause children to have trouble concentrating, memory, and emotions. They may also become irritable, restless, and prone to hyperactivity. Lack of sleep can lead to various health conditions, such as poor growth and academic performance. These can’t be erased the next night. Over time, the lack of sleep can cause various mental and behavioural symptoms.
Physical Symptoms
Signs of a lack of sleep are difficulty waking up in the morning or falling back asleep when awoken. Children may also start feeling tired or want to nap during the day. Other physical symptoms include excessive yawning and constant drowsiness. Children who lack sleep regularly crave unhealthy stimulants like caffeine or sugar.
Mental Symptoms
The lack of interest and motivation in everyday tasks can also affect a person’s mental health. Some symptoms of this condition include blurred vision, difficulty remembering, and increased forgetfulness.
Emotional Symptoms
The lack of sleep can also affect a person’s emotional health. It can cause them to feel exhausted and irritable, leading to an increase in their moodiness. Having a sleep debt can worsen the symptoms of various mental health conditions, such as depression and anxiety.
How to Create a Healthy Sleep Schedule
A consistent routine is crucial to ensure your child’s bedtime is at the same time each night. After the sun goes down, start to wind down the household. Here’s how to create and maintain a healthy sleep schedule for your kids:
Show Sleep is a Priority
Getting enough sleep is also necessary for children, so you and your family must prioritize it. This can be done by developing healthy bedtime routines and helping your kids understand the importance of getting enough sleep. Having a consistent schedule is one of the essential factors that you and your family can consider when establishing a healthy bedtime routine. This can help your child feel secure and comfortable at night.
More Activity and Less Screentime
Ensure your kids get enough physical activity throughout the day, though avoid vigorous exercise after dinner. You should also limit your kids’ time on electronic devices, such as tablets, televisions, and computers, in their bedrooms. They should turn off these devices at least an hour before bed. The less screen time the better!
Create and Maintain a Sleep Environment
To create a tranquil and cool environment for your child’s bedroom, keep it quiet and dark at night. You can also prepare for bedtime by dimming the lights. Remember that you should limit the number of toys and stuffed animals on your child’s bed. Although one or two of these items are okay, too many can make it feel like a place for them to play.
A consistent bedtime schedule is vital to ensure your child gets enough sleep. It can help keep their internal clock working correctly.