Why children need sleep

Sleep is an important part of your child’s mental and physical health. As with adults, it allows your child’s mind and body to rest and recover. Lack of sleep causes increased stress and forgetfulness, difficulties with learning and low motivation. Over time, it will contribute to anxiety and depression.

 

Kids, sleep and mental health

Your child’s brain needs sleep to replenish resources that were used up throughout the day. A well-rested brain will solve issues, learn new information and enjoy the day a lot more than a tired brain. Some areas of your child’s brain are even active while they sleep.

There are three aspects of sleep which can determine whether your child is getting quality sleep. See the infographic below.

 

Children who routinely get a good night’s sleep:

• Are more inventive.
• Can focus on tasks for longer.
• Have better problem-solving skills.
• Are better able to make decisions.
• Are more able to learn and recall new things.
• Have more energy throughout the day.
• Can create and maintain healthy relationships with others.

 

How to help your child sleep better

Most of Life Education’s modules offer kids and their families some information about sleep, together with other basic needs like diet and physical activity, to keep our bodies healthy. There are several things you can do to help your child get good quality sleep. We have put our 3 top tips below:

 

1. Watch their sugar /caffeine intake

It's no secret that caffeine and sugary snacks before bed will hinder your chances of getting your child to sleep. Try to avoid caffeine drinks all together for younger children. If your teenager drinks caffeine make sure it is not after mid-afternoon. Don't forget that chocolate has small amounts of caffeine and should be avoided in the evening.

 

2. Keep a daily routine

Regular sleep times maintain our body's circadian rhythm. Routine is the number one thing that sleep consultants will recommend for your child. Once the body knows when it is time to sleep and time to wake up, it will do the hard work for you. Try not to change sleep habits too much on weekends or school holidays. The more you can get your child to stick to a routine the easier they will get to sleep and they will be healthier for it.

 

3. Know how much sleep is needed

Take a look at the guide below to see how much sleep your child should be getting. Remember that individuals vary a lot, so if you feel your child needs more or less sleep than the chart says then trust your gut.

 

Symptoms of sleep deprivation in children

 

Physical symptoms

• Finding it difficult to wake up in the morning
• Yawning often throughout the day
• Complaining of feeling tired
• Needing to nap during the day (unless they are pres-chool age, in which case naps are normal)
• Preferring to rest during the day, even if it means that missing activities with friends or family
• Wanting to consume unhealthy stimulants, like caffeine or sugar, regularly
• Regularly getting sick due to weakened immune system

 

Cognitive symptoms

• Lacking interest, motivation and focus in everyday tasks
• Increased forgetfulness
• Blurred vision
• Difficulty learning new concepts

 

Emotional symptoms

• Increased moodiness and irritability
• Increased impulsivity
• Increased stress throughout the day
• Increased likelihood of developing depression

 

If you are worried about your child's sleep, visit a doctor or medical professional.  Developing good sleep habits in childhood can lead to a lifetime of good sleep.