Quality sleep vital for students
For many families, the beginning of September marks a return to routine. For school-aged children, this can mean getting back to a regular bed time and wake-time schedule. This is not always easy for kids, but it is essential for physical, mental and emotional health. Regular quality sleep contributes to our well-being by enhancing thinking, learning and memory, improving emotional regulation and resilience, and improving immune system function.
Sleep problems can have a negative effect on mental health by influencing emotions, thoughts, behaviours and body sensations. Too little sleep can further disturb selfregulation by causing hyperactivity or impulsiveness. This can affect not just the sleep-deprived student, but everyone around them in the classroom.
Healthy sleep doesn’t just apply to younger students either — it plays a crucial role in healthy adolescent development. After only a few days of shortened sleep, teens report having worsened moods and having less ability to regulate their emotions. They also report feeling more sad, stressed, anxious and grumpy. Recent years have shown a growing concern for student anxiety from both parents and teachers alike. There is, in part, an easy solution — getting enough sleep can mean less anxiety, less depression and better concentration both in and out of school.
Everyone is different and some people need more sleep than others. Canadian sleep recommendations are that 5-13 year olds need nine to 11 hours of sleep per night, and 1417 year olds need eight to 10 hours of sleep per night. You know your kids are getting enough sleep when they don’t feel tired or drowsy during the day.
Here are a few tips to support your child in getting quality sleep:
• maintain a regular sleep-and wake schedule
• use the bedroom only for sleeping
• keep the bedroom dark and free of distractions (e.g. TV or devices)
• avoid large meals and stimulants before bed (e.g. caffeine, exercise, screen time)
• take time to relax before bed (e.g. read, take a bath or listen to calming music)
• meditation, guided imagery, deep-breathing exercises and progressive muscle relaxation (alternately tensing and releasing muscles) can help to counter anxiety and racing thoughts for those who have trouble falling asleep.
Small changes to sleep routines can have a large impact on the quality and quantity of sleep your child is getting. Have them pick one or two sleep strategies and try them consistently for best success.
Healthy sleep patterns create a solid foundation for better mental health — both in and out of the classroom. Sleep is essential for life and making sure students get the proper amount of sleep helps them to cope better with whatever life brings their way.
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