Sleep Awareness Week-March 12th-18th
Do you want to help your student be more successful at school? One way is to ensure they are getting adequate sleep. Did you know good sleep improves your brain performance, memory, mood, and health. Sleep can boost your immune systems, so you get sick less often. It can also help prevent weight gain and strengthen your heart!
So, how much sleep does one need….it depends on one’s age.
- Preschoolers (ages 3 – 5) should get 10 – 13 hours
- School age kids (ages 6 – 13) should strive for 9 – 12 hours
- Teenagers (ages 14 – 17) requires 8 – 10 hours
- Adults (ages 18 – 65) should aim for 7 – 9 hours
- Adults older than 65 may need a little less needing 7 – 8 hours
If you want your child to do their best in school, you need to ensure they get adequate sleep. Here are a few tips that can help achieve adequate sleep:
- Keep a consistent sleep schedule – try to go to sleep and wake up the same times every day, even on the weekends. This develops your body’s sleep cycle which makes it easier to fall asleep and wake up every day.
- Turn off the electronics 30 to 60 minutes before bed– electronic devices like your phone, I-pad and even your TV emits blue light which reduces melatonin levels in your body. Melatonin is a chemical that controls your sleep/wake cycle. When your melatonin levels drop it is more difficult to fall and stay asleep.
- Exercise regularly - as little as 30 minutes of aerobic exercise (brisk walk) can improve your sleep quality and your overall health. Just avoid exercising within an hour or two of your bedtime. This can increase your energy levels and body temperature and make it more difficult to fall asleep.
- A few other suggestions: Limit your caffeine intake. Limit napping. Develop a nighttime routine. Use your bed only for sleep (no watching TV, reading, talking on the phone or other activities.)
BOTTOM LINE: Students who get the correct amount of sleep at night have better focus, improved concentration, and improved academic performance.