Wellbeing-Importance of sleep

From Adrienne, Assistant Principal

We all know how wonderful it feels to wake up refreshed after a good night's sleep. Sleep is not just important for us adults but is crucial for our children too. Lately, we have noticed an increasing number of students falling asleep in class or struggling to focus. We would like to highlight how important it is for our students to get adequate sleep at night and how it can significantly impact their learning and overall well-being.

Why Sleep Matters

Sleep is essential for children’s growth and development. During sleep, their bodies rest, grow, and repair. More importantly, their brains are incredibly active while they sleep, consolidating the learning from the day, processing emotions, and preparing for the next day’s activities. When children do not get enough sleep, it can affect their memory, concentration, and problem-solving skills, making it harder for them to learn and retain new information.

Signs of Sleep Deprivation

Some signs that a child might not be getting enough sleep include:

Falling asleep in class: Even a short nap during the day indicates that they are not getting enough rest at night.
Difficulty focusing or paying attention: Sleep-deprived children often find it hard to concentrate on tasks and may seem easily distracted.
Irritability or mood swings: Lack of sleep can make children more emotional or irritable than usual.
Struggling with learning and memory: They may find it difficult to remember things they've learned or to grasp new concepts.

How Much Sleep Do Children Need?

It is recommended that school-aged children (6-12 years) get between 9 to 11 hours of sleep each night. Every child is different, but ensuring they fall within this range is a good target to aim for.

Tips for a Better Night's Sleep

Here are some tips to help your child get the quality sleep they need:

Establish a regular bedtime routine: Going to bed and waking up at the same time every day, even on weekends, helps regulate their body's internal clock.
Create a relaxing bedtime environment: A quiet, dark, and cool room can make falling asleep easier. Consider reducing noise, turning off screens, and using soft lighting before bed.
Limit screen time before bed: Exposure to screens and blue light from TVs, tablets, and smartphones can interfere with the production of the sleep hormone melatonin. Try to turn off devices at least an hour before bedtime.
Encourage physical activity: Regular exercise can help children fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous activity close to bedtime.
Watch what they eat and drink: A light snack before bed can be fine, but heavy meals, caffeine, and sugary foods should be avoided, especially in the evening.

Working Together for Our Students

We understand that every family has different routines and challenges, but together, we can make a positive difference in our children's sleep habits. A good night's sleep can enhance your child's mood, behaviour, and ability to learn.