Healthy sleep for students Part 1: Sleep and learning

ADEQUATE SLEEP IMPORTANT FOR LEARNING, MEMORY

Submitted by Lethbridge School District No. 51

Sleep brings many health benefits for children and youth, but did you also know getting the right amount of sleep can lead to better grades?

Sleep is the most effective mental enhancer we have, as it plays a major role in learning and memory. Unfortunately, not all kids are taking advantage of this free boost for better learning. The 2016 Participaction Report Card found that 31 per cent of schoolaged kids in Canada are sleep deprived, with 34 per cent of 14-17-year-olds finding it difficult to stay awake during the day.

In the Alberta-based, Growing Up Digital study, 66 per cent of teachers observed students coming to school tired and report that student ability to focus has been on the decline over the last several years. Parents are encouraged to reflect on the sleep habits of their family and see where they fit into the Canadian recommendations for healthy sleep. Kids ages five to 13 years old should get between nine and 11 hours of sleep per night. For teens ages 14-17, eight to 10 hours of sleep are suggested. There can be some variation, but your child might need more sleep if they are:

• having trouble getting up and ready for school in the morning

• yawning frequently or have dark circles around their eyes

• unmotivated or finding it hard to concentrate during the day; or

• forgetful or making careless mistakes. A lack of sleep can negatively impact school performance in a number of ways. It is harder to pay attention when you’re tired, and it’s impossible to learn anything new when you can’t pay attention. Students are more likely to struggle with problem solving or verbal creativity — important skills in any grade or classroom.

Drowsy kids might fall asleep in class and miss important lessons. Studies show that with regular shortened sleep time, there is more risk of failing one or more subjects. The opposite has also been found to be true — children who get proper sleep are more likely to score higher on school exams.

Healthy sleep promotes new connections in the brain and helps move information from short-term to longterm memory — an essential element for learning and an essential part of school success.

Parents can support student success by educating their kids about the importance of a good night’s rest.

Start by promoting a regular sleep and wake schedule — ideally on all days, not just on school days. Encourage your child to develop a pre-bedtime routine that calms them down and cues the body that it’s time for sleep. A light snack is better than a heavy meal before bed, and a good book or warm bath can aid in relaxation. Keep the bedroom cool, dark and quiet and you’ve set the stage not just for sweet dreams, but for a better day of learning tomorrow.

For more information on Sleep: Helping Your Children — and Yourself — Sleep Well, visit: MyHealth.Alberta.ca.