HEALTH & WELLNESS
S P E C I AL S E C T I O N
SLEEP YOUR WAY TO A HEALTHIER YOU
By now, you’ve most likely heard the news on the numerous
benefits of sleep on overall health. From improving brain
function to assisting in weight loss, getting the recommended
hours of sleep fit for your age is essential to staying healthy. The
message is 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 last year found 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 problem-
solving skills. Many families have seen the negative effects
and often assume they are symptoms of ADHD, when these
distracting behaviors could easily be reduced or even eliminated
by an earlier bedtime.
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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 weekdays
and weekends. Creating a pattern will help your body
understand its sleep cycle, allowing for more restful nights.
• Create wind-down activities before bed. The half-hour
before bed should be free of high-energy activities. Start
a bedtime routine that includes calming activities like
bathtime or reading.
• Make a bed sanctuary. As 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 comfort and a
favorite stuffed animal to keep them company at night. Keep
lights down to a dim lamp or nightlight to make the room
dark enough for good sleeping.
• 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. On top of wanting
to 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.