The importance of a good night’s sleep

When kids don’t get enough sleep, they can be moody and perform poorly. They might fall asleep in class and fall behind on their homework. They will have less energy for sports and other physical activities, and when they’re tired or low on energy, they’re more likely to choose unhealthy foods or snacks.
That means getting the right amount of sleep could actually help your child eat better too.(1) Lack of sleep can also lead to serious health problems like, depression and obesity.(2)Most kids between 5 and 12 years old need 10 or 11 hours each night.(3)


We need to pass on the skill of good sleep to children as early as possible to allow them to get the best benefit from an early age. In other words, the ‘achievement’ of sleep is a learned skill which will aid health, growth and mental function for life. As far as children are concerned, the main benefit of sleep is the release of growth hormone encouraging normal growth and bodily development.4

Here are some tips for helping your children get at least nine hours of sleep each night. Help them build a routine—and stick with it. Then, ask them how they feel when they get their rest compared to when they don’t.

Wind Down: Stick to quiet, calm activities before bedtime, and your kids will fall asleep much more easily. Avoid TV, computers and video games during the hour before bed. Don’t leave homework for the last minute. And don’t eat, drink, or exercise within a few hours of bedtime.

Fill In the Naps: Naps can help boost your child’s energy during the day. Naps that are too long or too close to bedtime can interrupt their regular sleep.

Dream Makeover: transform the bedroom into the perfect place to relax and sleep. Keep the room cool, quiet and dark. You can try eyeshades or blackout curtains for extra darkness. Let in bright light in the morning to help kids wake up.



Resources:

1 http://www.healthiergeneration.org/parents.aspx?id=3292
2 http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html
3 http://kidshealth.org/kid/stay_healthy/body/not_tired.htm
4 www. theSleepCouncil.com


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ENJOY