HEALTH & WELLNESS SPECIAL SECTION
PHOTO BY VLADISLAV MUSLAKOV ON UNSPLASH
SLEEP YOUR WAY TO A HEALTHIER YOU
By now , you ’ ve most likely heard about the numerous benefits of sleep on overall health . From improving brain function to assisting in weight loss , getting the recommended hours of sleep for your age is essential to staying healthy . The message should be loud and clear to adults , who still fight sleep to watch late-night television or finish one more chapter of a good book . You may let children do the same : stay up to finish homework or to play a little while longer . You may think you are making your children happy with the extra time awake , but the effects are ultimately hurting their ability to fully function during the day .
The National Sleep Foundation recommends that children between the ages of 6 and 10 get 10-11 hours of sleep per night , while 11- to 17-year-olds should get 8.5 to 9.5 hours . A poll done by the foundation showed that children were falling short and losing out on the benefits of a good night ’ s sleep . Research shows that less sleep leads to learning and behavior problems , directly affecting cognitive ability , concentration , and problemsolving skills .
Many families have seen the negative effects and often assume they are symptoms of ADHD or another issue , however the distracting behaviors might easily be reduced or even eliminated by an earlier bedtime .
Make Sleep Matter
• Set bedtimes and wake times . You can start to make sleep a higher priority for your kids by setting a good example and getting enough sleep yourself . Start by setting bedtimes and wake-up times that you can adhere to on both weekdays and weekends . Creating a pattern will help your body understand its sleep cycle , allowing for more restful nights .
• Establish wind-down activities before bed . The halfhour before bedtime should avoid high-energy activities . Start a routine that includes calming activities like a bath or shower and reading .
• Make a bed sanctuary . For adults , nothing is better than a comfortable place to sleep at night . Make your children ’ s beds the same for them . Add extra pillows for coziness and their favorite stuffed animals to keep them company at night . Keep lights down to a dim lamp or nightlight if needed for comfort , but aim to make the room dark enough for good sleep .
• Keep electronics out or off . Electronics produce a blue light that sends a signal to your brain to stop the release of melatonin , making it harder to fall asleep . Between wanting to play games and videos , text with friends or check social media , children and teens will give any excuse to stay awake . Electronic devices are best left in the dark at bedtime .
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