Want to do better in school? Get more, restful sleep! We all know sleep is important but we might think of it more as an “eat your vegetables” important kind of way. In reality, we should be thinking about it more in a “this could impact my life, hopes and dreams” kind of way. That’s exactly what researchers are finding as we learn more and more about sleep and the value it brings.
Sleep is vital for so many functions and processes in the body: memory, cognitive function, blood pressure, hormone regulation (cortisol, insulin, leptin, grehlin, testosterone), healing, muscle recovery, immune system, etc., etc.,. And, it is especially important for children. Sleep deprivation can significantly impact a child’s performance in school.
So, how do you know if your child is getting enough rest? Here’s a good rule of thumb:
- Children aged 6-13 should be getting 9-11 hours of sleep each night
- Teens should be getting 8-10 hours
While these are good gauges to check patters in your household, that’s just a starting place. Behavior can be a great clue.
Signs of sleep deprivation are similar to symptoms of ADHD. They include:
- easily distracted
- difficulty focusing
- difficulty learning new concepts
- feeling “fuzzy”
- increased appetite
Most likely, we could all make a few adjustments to get a better night’s sleep.
The best rules work for both children and adults:
- keep a consistent, daily bedtime
- avoid eating within three hours of bedtime
- discontinue screen time at least an hour before bed
- can the caffeine after noon
- maintain a set bedtime routine for children
With these simple tips, you and your little ones will be sleeping sounding and reaping the benefits in no time!
Sam Spillman, DC