The Power of Sleep: Why Rest Matters for Your Child’s Well-Being and Learning
We often think of sleep as “down time,” but for children, sleep is one of the most powerful tools for growth, health, and academic success. Just like proper nutrition and physical activity, healthy sleep is essential for your child’s overall well-being.
Why Sleep Matters
Brain Development and Learning
During sleep, children’s brains consolidate the information they learned during the day. Research shows that kids who get sufficient sleep perform better in memory, problem-solving, attention, and creativity—all skills they need to thrive academically.
Emotional Well-Being
Adequate sleep helps regulate mood and reduces irritability, stress, and anxiety. Children who are well-rested are better equipped to handle challenges and manage emotions.
Physical Health
Sleep supports growth, immune function, and overall physical health. Lack of sleep has been linked to lower resistance to illness, difficulty maintaining a healthy weight, and reduced energy levels.
How Much Sleep Do Children Need?
Preschoolers (3–5 years): 10–13 hours (including naps)
School-aged (6–12 years): 9–12 hours
Teens (13–18 years): 8–10 hours
Many children, especially in school-age and teen years, are not meeting these recommendations.
Tips for Parents: Helping Children Get Better Sleep
1. Create a Consistent Bedtime Routine
Aim for the same bedtime and wake-up time every day, even on weekends.
A predictable routine signals to the body and brain that it’s time to wind down.
2. Limit Screens Before Bed
Turn off devices at least one hour before bedtime.
Blue light from screens can delay sleep by suppressing melatonin, the hormone that helps us fall asleep.
3. Build a Sleep-Friendly Environment
Keep bedrooms cool, dark, and quiet.
Use a nightlight if needed, but avoid bright overhead lights.
Reserve the bed for sleep only—avoid doing homework or watching TV in bed.
4. Encourage Calming Activities Before Sleep
Reading together, listening to quiet music, stretching, or gentle conversation can help children relax.
For younger children, bath time and bedtime stories are powerful cues.
5. Promote Physical Activity During the Day
Children fall asleep more easily and deeply when they’ve had time to move and play outdoors.
Avoid vigorous exercise right before bedtime, which can be too stimulating.
6. Watch Food and Drink Choices
Limit caffeine (including chocolate and sodas) in the afternoon and evening.
Avoid large meals right before bed, but a small snack (like warm milk or fruit) is fine.
7. Model Healthy Sleep Habits
Children notice when adults value rest.
Share with them how sleep helps you feel better, more focused, and healthier.
Why It Matters
By prioritizing sleep, we are giving our children the chance to:
Learn more effectively
Manage emotions with greater ease
Stay physically healthy and energized
Approach each day with curiosity and resilience
As parents, we can’t control every factor, but with consistent routines and supportive environments, we can set our children up for success—both in school and in life.
Warmly,
Ashleigh Charara
