Middle Years
Get Enough Sleep and Rest
One of the themes that regularly comes up in Wellbeing classes is the issue of sleep, or to be precise the lack of sleep. I encourage families to talk to their children about sleep, and ask the questions “are they getting enough high-quality sleep? How can they improve their sleep hygiene/bedtime rituals?”
The quantity and quality of sleep have a profound impact on learning and memory. Sleep has a role in the consolidation of memory, which is essential for learning new information. Good sleep can help students focus in class during the day. Getting enough sleep is one of the most powerful ways we can protect ourselves against depression. The structures in the brain that support the most powerful antidepressant, serotonin, are built and rebuilt between the sixth and the eighth hour of sleep.
If you want to improve your sleep:
- decrease caffeine consumption late in the day
- decrease sugar in your diet
- instil a regular bedtime routine; go to bed at the same time every day and wakeup at the same time every day.
- avoid late nights
- avoid naps especially after 4pm
- avoid spicy, sugary or heavy foods before bedtime
- have the room at a comfortable temperature (some children want to heat up the room and sweat the night away)
- block out distracting noise
- don’t sit in bed while studying – get in the habit of reserving it for sleep
- warm milk before bed is good as it is high in tryptophan, which aids sleep.
- try relaxation methods before sleeping
- write out a to-do list for the next day before getting into bed
- have a pre-sleep ritual e.g. reading or warm bath
- switch off all electronics devices, especially phones, an hour before bed.
Reading:
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
We all feel better when we get enough sleep.
Mrs Julia Winter Cooke
Head of Middle Years