And now a word from
Mrs Richards...
Sleep Well, Grow Well: The Importance of Sleep for Young Children
As we hit a very busy Term 4 and begin Daylight Savings, it's a great time to talk about a vital ingredient for your child's health and happiness: sleep! Quality sleep is essential for young children, as it helps their bodies and minds grow strong and healthy.
When we are sleeping, our brain is busy sorting and storing the information from the day, and our bodies are physically rejuvenating from the day. For children, who are constantly growing, running around, and learning new skills, getting enough sleep is essential for their development and for providing the energy they need to fully engage in their action-packed lives.
Without enough sleep, children have a particularly hard time with mental processing; they may experience difficulties with concentration, memory, regulating their emotions, organising tasks and creative thinking. There are links between poorer sleep and memory consolidation; being able to remember the important learnings of the school day and being able to carry those forward in your learning. Poor sleep or lack of sleep can also make it harder to regulate emotionally so we can then see behavioural difficulties too. Children are more likely to be oppositional and not want to do what you say if they’ve had less sleep, but it can also be connected to anxiety and worries. As an occasional event this can result in a cranky child, in the long term, lack of sleep can severely affect their mood, result in poorer school performance or impair their immune system.
Research tells us that primary school aged children should be sleeping for at least 9-11 hours and teenagers for 8-10 hours.
Tips for Encouraging Good Sleep Habits
Create a Consistent Bedtime Routine: The most effective way to encourage the correct amount of sleep is to establish a consistent bedtime routine and stick to it every night.
The 30-60 minutes prior to bedtime should be used for ‘winding down’. Fill this time with activities that prepare your child for sleep such as bathing, teeth cleaning, story time, or reading by themselves. It is best to avoid exercise or stimulating play in the hour before bedtime as this can make it harder for children to calm down and prevent them from feeling sleepy. Also, avoid electronic devices during this time as the bright light or the LED lights can reduce the evening levels of the sleep-promoting hormone melatonin, making it more difficult to fall asleep. There is also the problem of getting too engaged in the videos or games at this time delaying bedtime.
Set a Regular Sleep Schedule: Try to have your child go to bed and wake up at a similar time every day, even on weekends. Consistency helps regulate their internal clock.
Set up bedrooms that are conducive to quality sleep patterns: Is it comfortable, dark and quiet? Use block out curtains if the room is bright and play soothing gentle music if children prefer to sleep with background noise. Children’s bedrooms should be set up as a space solely for sleep as opposed to study or play, where possible. This will take away the possible distraction of toys or lights and it will also assist children in making the subconscious association between their bedroom and sleep.
Encourage Physical Activity: Regular physical activity during the day can promote better sleep. Encourage outdoor play and active games but try to keep vigorous activities to earlier in the day.
Mindful Eating: A balanced diet is important for good sleep. Encourage a healthy diet in line with the Australian Guide for Healthy Eating, as consuming all the essential nutrients will give your child the best chance at having a restful sleep during the night.
Avoid sugary snacks or heavy meals right before bed. Instead, consider a light snack like fruit or yogurt.
Sleep is not just a break from the day; it's a crucial part of your child’s growth and well-being. By implementing these tips and encouraging a healthy sleep routine, you can help your child thrive both at home and at school.
