With the busy school life of children, their life runs between balancing academic and extracurricular activities. And sleep is often the first thing which is ignored when trying to squeeze in all of the academic, social, and extracurricular activities. Parents very well know that a sleep-deprived kid is not only cranky and grumpy but lack of sleep has a negative impact on children’s learning and growth as well. It is important to get your kids to bed on time to ensure they get the sleep their minds and bodies need.

So, we all know that not getting enough sleep makes children cranky and irritated, but what are the other problems lack of sleep can cause?

Problems in children caused with lack of sleep

Lack of sleep can lead to a number of consequences in children affecting their behavior, memory, emotions, and learning when we are awake. These may include:

 

• Inattention, irritability, hyperactivity, poor self-control
• Disturbed mental, physical and behavioral health
• Distracted mind, less focus, difficulty in multi-tasking
• Slow place of learning, impaired memory
• Mood swings and hallucinations
• Impedes concentration and impacts retaining information

 

There are a lot of reasons why children might not get enough sleep, for example staying up late to watch TV or playing video games, being on social media till late in the night, staying up to finish homework or for extracurricular activities - all these add up to not getting enough sleep. Such an undisciplined routine starts affecting children’s mental and physical health.

Negative health impact in children

Not getting enough sleep can also affect a child's immune system which helps us fight infections. A low immunity in a child makes it harder for him to fight usual cold or bacterial infections as easily.

Obesity is another medical problem associated with lack of sleep in children. Children who sleep less than they should are more likely to be overweight as lack of sleep brings hormone changes which leads to change in their hunger patterns.

Lack of sleep impact learning in students

Burning the midnight oil is common in student life as one goes under the stress of assignment deadlines and examinations. Lack of sleep thus has a negative effect on how a child learns. Overtired kids tend to work at a slow pace because they are distracted; their brains have a harder time focusing on class assignments and tests, and retaining the information taught in the class or even remembering what the teacher just told them or what they just read.

Sleep, therefore, plays a crucial role in human functioning and helps our bodies and minds recover and rejuvenate. Therefore, it is important to maintain healthy sleep habits and send children to bed at a reasonable time to get good sleep.

Sleep has an extremely positive relationship with learning, but how can children get better sleep amidst their busy academic and non-academic schedule? Here are some tips and tricks for improving your sleep quality.

 

• Set-up a regular bedtime for children, enforce a disciplined routine
• A regular exercise routine early morning and evening playtime
• Relax their brain before sleeping; read out stories to them
• Encourage afternoon-naps, cat-naps / power naps
• Turning off computers, TV screens, video games, gadgets and other bright lights
• Enforce children to put on loose comfortable cotton clothes and brush teeth
• Make a balanced day schedule with interspersed periods of rest and play
• Providing a healthy diet of fruits and vegetables
• Set the room to a slightly cooler temperature or as per the child’s preference
• Avoiding caffeine, large meals, and sugary treats before bedtime

 

Children who don’t sleep well are more likely to feel sleepy at school during the day and to have difficulties with learning. A good night’s sleep is very important as it promotes cognition and memory, facilitates learning, recharges their mental and physical batteries as well as promotes regulatory functions such as emotional and behavioral control. In addition, a plentiful sleep improves our mental and physical health, reduces stress, and maintains the routine that is critical to healthy daily functioning.

Thus, we have strongly understood the importance of a good sleep that powers the mind, restores the body, and fortifies every system in the body. But how much sleep do we really need in order to get these benefits?

Scientific research makes clear that sleep is essential at any age. In context to this, National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night. (Source:https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need)

Also check out the following chart recommended by National Sleep Foundation, an independent, nonprofit corporation, Seattle, WA that illustrates recommended hours of sleep for each age group.

With essential tips to get your child enough sleep is crucial for optimising the learning process and more importantly, for both your short-term and long-term health. Educate your children on “Better Sleep for Better Health” and encourage them to get sufficient quality sleep by practicing good sleeping habits!