Contrary to popular belief, sleep is not just a time where your mind and body shut off! When we sleep, our brain recharges and prepares us for the day ahead.
When it comes to optimal physical and mental health, quality sleep is regarded to be just as important as good nutrition and regular exercise.
A growing child needs even more sleep. And that is why it is important for your child to get enough quality sleep every day.
What is enough sleep?
If your child wakes up feeling refreshed, and does not feel constantly lethargic in the afternoon, he or she probably has had a good night’s sleep. The quality and quantity of his sleep will determine how well-rested he is.
Here is how much your child should sleep, according to his age:
SLEEP DURATION RECOMMENDATIONS
Source: National Sleep Foundation
Some Telltale Signs of Lack of Sleep
If your child does not function well during the day, or feels a constant lack of alertness, he may not be getting enough sleep. In addition, if you find him sleeping much more during the weekends, his body may be trying to compensate for the lack of sleep on weekdays.
Benefits of Sufficient Quality Sleep
ALERTNESS
Improved concentration
When your child gets enough quality sleep, he will be more alert, and pay better attention to his surroundings. This keeps him safe in his daily life, and makes him more focused on his tasks and goals.
Just a little more sleep at night enables him to be significantly more alert in class, while a little less sleep makes him extra tired and less focused during lessons. 1
Better mood
When your child does not have enough quality sleep, he experiences more mood swings and irritability. This could affect his relationship with his peers and teachers.
Schoolchildren who have just a little less sleep are more irritable and impulsive than their well-rested classmates, and are also prone to frustration, crying, and losing their tempers. 2
Strengthened memory
When your child has sufficient quality sleep, he will be able to perform better in memory-related tasks, as the brain is able to better consolidate recently-acquired information during sleep. 3
On the other hand, if your child does not get enough sleep, his brain cannot coordinate information effectively, and his ability to access previously-learned information worsens. 4
Healthier, stronger minds and bodies
Quality sleep helps your child to be less susceptible to diseases and illnesses, as sleep is vital in regulating the immune system.
When your child does not sleep enough, his immune system becomes less effective at combating viruses. Shortened sleep also seems to alter the inflammatory response that helps the body clear out viruses. 5
HOW TO ENSURE YOUR CHILD GETS A GOOD NIGHT’S SLEEP
Make sleeping time an enjoyable routine for your child.
Establish a regular, relaxing routine before bedtime, such as listening to soothing music or reading a book. These enjoyable activities help your child to relax and anticipate bedtime.
Whatever the routine, remember to allocate enough time so that your child can go to sleep on time.
BE CONSISTENT IN GETTING YOUR CHILD TO SLEEP EARLY, TODAY AND EVERY DAY.
Even if it is the holidays, your child’s sleep routine should be maintained so that he follows a consistent sleep pattern.
Remember to allocate enough time for his bedtime routines, such as brushing teeth and wearing pyjamas.
Your child’s bed should only be for sleep.
Get him to play, watch TV and use his phone or tablet elsewhere in the house.
This is so that his bed is only associated with rest, and not other activities that may distract him from sleeping.
Create the ideal sleeping environment for your child.
Your child’s room should be quiet and dark. If your child is uncomfortable, leave the hall light on and the door open.
The room should also be cool, but not cold.
POWER YOUR CHILD DOWN FOR SLEEP.
Avoid things that may stimulate your child near bedtime, as they may disrupt the sleep cycle and affect the quality of sleep.
These include exercise and other vigorous activities, bright screens, and caffeinated beverages.
Reward your child for good sleeping habits.
You can start a sticker chart to reward your child for sleeping early.
If he manages to sleep the required hours, you could reward him with gifts, bring him somewhere he likes or give him extra privileges.