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The Importance of Quality Sleep for School Age Children


Do you know the importance of sleep for children? It’s when their bodies grow and rest. But is all sleep the same sleep? And what can we do to help our children get it?


Children don’t just need 8-12 hours of sleep per day (depending on their age), but they need that much quality sleep. Usually around this age, children have a draw on their sleep time from schoolwork, sports, social activities, and electronics. With our current situation, children typically are having less physical and busy activities through the day, like they would if they were in school and after school activities. Therefore, they don’t seem to be as sleepy, which makes it easy to slack on a good sleep routine. This time, however, is just as important as any other for getting quality rest.  


It might be tempting to think that your children can get by with less sleep than they need, or that they should be able to cope fairly well with a few skipped hours here and there. However, all children thrive on a regular bedtime routine.  Sleep is especially important for children as it directly impacts mental and physical development, and regular sleep deprivation often leads to some pretty difficult behaviors and health problems. During “deep sleep”, blood supply to the muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth and development.  Children who get enough sleep have a healthier immune system, and better school performance, behavior, memory, and mental health. Inadequate sleep can lead to hypertension, obesity, headaches, mood swings, irritability, difficulty concentrating, and cognitive problems that impact on their ability to learn and be happy and social.

So how can we help a child rest well? Follow some of these tips for helping school age children get quality and adequate sleep. And if you still have challenges, consult your child’s physician.
  • Continue to emphasize need for regular and consistent sleep schedule and bedtime routine, even when not in school. Make quality sleep a family priority, and be a good role model.
  • Be active during the day, but not within a couple of hours before bed. Give their body a chance to wind down before laying down.
  • Make your child's bedroom conducive to sleep. Keep it dark, cool and quiet. Only have one “lovey” in bed, not a bed full of stuffed animals and toys.
  • Find what things help your child sleep. Maybe it’s quiet music, relaxing scents, a calming story, or snuggle with parents. 
  • Monitor screen time. Turn off all screens one hour before bed, and keep TV and computers out of the bedroom.
  • Avoid caffeine six hours before bed time.
Sources:
“Children and Sleep”, Sleep Foundation.org, https://www.sleepfoundation.org/articles/children-and-sleep
“Healthy Sleep Habits: How Many Hours Does Your Child Need?”, Healthy Children.org, https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx

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