Sleep is crucial for everyone but especially for kids, who are developing both mentally and physically. The average school-going kid has a busy day. They have to attend school, play with friends, go to sports practice or other activities, do their homework and prepare for tests. By the end of the day, the body is exhausted and needs a break. Sleep allows the body to rest and prepare for the next day. Think of a time when you didn't get enough sleep which left you feeling awful and groggy. When the body doesn't have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. You might have a hard time following directions, or you might have an argument with your mother or your friend over something really small.
Most children need 8 to 10 hours of sleep each night. Lack of sleep can affect everything from your emotions to how well you can focus on your assignments and mental alertness. It can affect sports performance, increase your chances of getting sick, and has also been found to be linked to weight gain.
Human growth hormone is normally released during sleep. Over the long term, a child's growth may get affected by not getting enough sleep. A single night of no sleep will not stunt growth. However, if a child consistently gets too little sleep, then the release of this hormone gets suppressed.
Growth hormone is an important hormone which boosts muscle growth, strength, and exercise performance, and also helps to recover from injury and disease. Lack of sleep also can affect other hormones. Studies also show that sleep deprivation may be linked to obesity and diabetes, which can develop when the kids grow up.
Be active during the day Children who exercise regularly sleep better at night and feel less sleepy during the day. Physical activity can decrease stress and help you feel more relaxed. Regular exercise also increases the time of deep, restorative stages of sleep.
Respect the routine Going to bed at the same time every night helps the body expect sleep. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
Don't eat a lot before bedtime Your body naturally releases significant amounts of HGH, especially at night. Given that most meals cause a rise in insulin levels, research suggests to eat at least two hours before bedtime. In particular, a high-carb or a high protein meal taken just before bedtime may spike hormones like insulin and block the release of growth hormone.
Say goodnight to electronics Watching TV, playing video games, or scrolling web pages on a phone or computer right before bed keeps you awake for an extra 30 to 60 minutes, according to a study. It is recommended to shut down all screens at least an hour before bedtime.
Limit Caffeine Caffeine can significantly worsen sleep quality, especially when consumed late in the day. Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
Reduce irregular or long daytime naps While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep patterns. Try to limit day-time naps to a maximum of 30 minutes.
Expect a good night's sleep Practice breathing exercises before bed help to calm the mind and induce a good night's sleep. Taking slow, deep breaths is one of the easiest and most basic ways to engage your body's natural relaxation response.
Practice makes perfect It's also important to practice good "sleep hygiene." Make sure toys and books are put aside and other distractions like mobile phones and ipads are also shut off before bed-time. The more your mind practices relaxing and falling asleep in a certain place, the easier it becomes.
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