There are many things most children get plenty of in their lives: toys, homework, love, food, etc. These are all needed things, although many kids will say they could do without the homework. However, there is one thing too many children are not getting enough of, and that is sleep.
Overstuffed schedules, busy social lives and the stress of school can all push sleep to the back of their to-do lists. It’s important, though, for a child’s health and well-being to get the right amount of sleep at night. Here’s why, and what you can do to make sure that happens.
Why Sleep is Important
Getting the right amount of sleep is vital for a healthy brain, optimal health and getting safely through the day. How does it help the brain? During sleep, the brain forms new pathways that help students learn and remember information they learned during the day. In essence, it helps solidify those newly learned skills and enhances problem-solving skills. In addition, students who don’t get enough sleep are more prone to emotional problems and may have a hard time getting along with others. This can add to stress and manifest in lower grades.
Sleep is a great health helper. During sleep, the heart and blood vessels repair themselves. Prolonged sleep deficiency can lead to heart disease, diabetes and stroke. Too little sleep can also lead to obesity, especially in teens. Sleep helps maintain balance of the hormones that make us feel hungry or full; too little sleep will leave kids feeling hungrier than those who are well-rested, leading to overeating.
Getting enough sleep is also vital to help the body release growth hormones needed to ensure proper development. This growth hormone is also needed to increase muscle mass and help repair cells.
Does your child get sick often? A lack of sleep could be to blame. The immune system requires optimal sleep in order to help the body right infections and keep those sick days to a minimum.
Finally, a lack of sleep can lead to decreased daytime performance. Your child will have a tougher time concentrating in school and make more mistakes. Sometimes a lack of sleep can even be deadly. If you have a teen driver, which can be scary enough, consider how more dangerous they can be behind the wheel if they drive drowsy.
How Much Sleep is Ideal?
According to the National Sleep Foundation, schoolchildren should be getting the following amounts of sleep per night: Children from ages 5 to 10 should average from 10 to 11 hours of sleep each night, and older children from ages 10 to 17 should aim for 8.5 to 9.25 hours per night. However, the Centers for Disease Control and Prevention recommends teens sleep for at least 9 to 10 hours per night. Of course, the ideal amount of sleep may vary by the individual child, so make sure to experiment to see what works best.
Tips for Getting Enough Sleep
For younger children, it helps to stick with a bedtime routine to make the transition from daytime activity to peaceful slumber easier. Read a story, spend a few minutes quietly talking or sing a favorite soothing song. Also, make sure you stick to the same bedtime each night to make the routine easier, and nip those stall tactics in the bud. To kick start the bedtime routine, think about making their bedroom a special place. A new bed set, table lamp or special decorative item can turn their “boring old bedroom” into a place they want to be.
It can be a bit trickier with teens, but there are ways to help them get a saner sleep schedule. Encourage them to read a book or magazine before bed to help them wind down; a quiet activity can help them fall asleep easier. Also, ban electronic devices, such as TVs, cell phones and video games, from the bedroom. Not only can they get sucked into a time-consuming activity, the blue light from screens tricks the brain into a state of wakefulness and interferes with slumber time.
Getting a good night’s sleep is vital for children of all ages. Not only can it improve their health and school performance, it makes them much more pleasant to be around if they’re not cranky and over-tired. For the sake of their health, safety and well-being, make sleep a top priority for your kids.
| Savannah Marie is a mom, writer and consultant for Vista College. She enjoys spending time with her family, reading anything she can get her hands on and learning to balance work and home life. Read more of Savannah’s articles on “Our Mom” page. |
