We all know that sleep plays a critical role in our bodies’ ability to function properly. This is especially true for children and adolescents, whose brains and bodies have not yet fully developed. Getting enough high-quality sleep is a key factor in healthy growth and development. This means that sleep is uninterrupted by external stimuli like sounds or lights. It also means that bedtimes need to be consistent. Flexibility is fine, but sporadic bedtimes aren’t. And finally, children need to make sure their sleep schedules are in sync with their circadian rhythm’s sleep-wake cycle. This cycle dictates when the body naturally feels tired. Here are some ways to ensure healthy sleep for all ages:
1. Don’t Underestimate the Power of Routine.
When your children were babies and toddlers, you probably had an airtight bedtime routine that you could remember in your sleep (and maybe, sometimes, you did!). If your kids are still somewhat little, you might read to them or play a quick game before lights out. But as children age, they gain more independence. What used to be a specific set of steps that led to bedtime, is now usually just a signal from a parent. However, routine is just as important for older kids, teenagers, and even for adults.
For most of us, the bedtime routine involves brushing our teeth and getting into pajamas. Some of us shower, some read. But many people end their day abruptly. Taking just a little bit of time to wind down can make a huge difference in one’s quality of sleep. Reading a book, journaling, or listening to some quiet music are all great activities that can help you more gradually transition into sleep mode.
2. Help Kids Manage Their Time.
Create a schedule for the day, so that bedtime is attainable. For kids in school, time management can be extremely difficult, especially for students who struggle with executive function skills. When students enter middle school, they often experience a somewhat drastic increase in workload and responsibility. At the same time, they often don’t know how to successfully manage their time in order to avoid late nights of playing catch-up. But these late nights, especially if they lead to pulling all-nighters, can wreak havoc on our sleep health. Avoid these disruptions by helping your child create a schedule of all their tasks. For tests, projects, and any other long-term assignment that may keep them up if they don’t plan accordingly, help them break the task or topic down into smaller, bite-sized pieces so that they can complete a little at a time.
3. Avoid blue light.
Turn the phones upside down and turn off the TV and video games at least a full hour before bed. Studies have shown that exposure to the blue light that TVs, phones, and other electronic devices give off can hinder quality of sleep. They are known to make it harder to fall asleep, harder to stay asleep, and/or hard to get deep, good-quality sleep. Lots of studies have shown a link between blue light exposure and lowered melatonin levels. Melatonin is the hormone that helps regulate sleep-wake cycles in the body.
What Our Brains Do While We Sleep
A lot of research remains to be done about exactly what takes place in the brain while we are sleeping. What we do know is that our bodies and brains use our physical and mental inactivity to do some “maintenance work” on our bodies’ various functions. This is when our bodies are most actively healing and regenerating cells. It’s also the time when the body and brain rid themselves of toxins that build up during the day. Needless to say, these are crucial tasks, and we can’t let a late night of studying or a social media wormhole prevent our children from allowing their bodies to carry out these functions. So eliminate late-night cramming and encourage your whole family to practice healthy sleep habits.
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