Helping Your Child Sleep

Sleep plays a crucial role in your child's physical and brain development. Healthy sleep habits promote the development of so many areas of your child's brain. These are important for learning, social development, playing sports and so much more!

During the day, your child's brain connections are changing with each new piece of information. The brain strengthens neural pathways as your child practices his/her reading, challenging math problems, memorization of facts and solving social problems. Sleep is critical in the learning process, as it allows your brain the time to rest, recover and recharge after a long day of learning.

Here are some examples of what quality sleep can do to help your child's brain development and get them ready to do their best learning:

• While your child sleeps, memories/information are cemented in their mind. This is important after a long day of learning, to allow the brain to do the hard work at night. Things you learn need to "set" overnight so you can remember things for a long time.
• The brain is so sophisticated that it also prunes away unneeded connections. It's kind of like de-cluttering the brain. Pruning unneeded connections makes your child's brain work faster, allowing it to grow and develop. Pruning happens at night when your child sleeps.
• Getting a good night's sleep improves the way your child processes information, and helps improve planning and decision-making.
• When your child sleeps, short-term memories are stored into long-term memory so that your child can recall the information when needed.
• We can all find comfort knowing that even if your child has had a bad day, the process of sleeping helps bad memories feel not-so-bad. They may still remember things that happened, but the emotional part fades faster with a good night sleep. Sleep help's children to become resilient.
• Your child's brain "resets" every night while they sleep. It uses fuel (glucose-(sugar) and oxygen) to reset. If your child does not get enough sleep, it messes up their eating patterns and they may eat more sugary foods to try to make up for what they did not get to the brain while sleeping.
• Your child's brain sleeps best when dinner is digested and blood sugar levels return to normal before bed. If children have sugary snacks and sweets before bed, it can surge sugar levels and make it hard to sleep consistently through the night.

Additional Benefits of Healthy Sleep:

• Supports your child's immune system (making it easier for them to fight off germs and remain healthy- which in-turn helps their attendance at school, minimizing any gaps in learning)
• Regulates your child's appetite (making it less likely they will overeat or under eat, and helps minimize sugar and other unhealthy food cravings)
• Restores energy and helps build muscle (improving their physical health when participating in play, sports and activities)
• Improves focus and brain function
• Reduces risk of medical and mental conditions (ex. diabetes, depression, anxiety)

Establish Routines & Habits

***Consistent Schedule: Go to bed and wake up at the same time daily, including weekends, to regulate their body clock.

Wind-Down Routine: Create a calming sequence like a warm bath, brushing teeth, reading together, or quiet music.

***Daytime Activity: Ensure plenty of physical activity during the day, but stop vigorous exercise a few hours before bed.

Optimize the Sleep Environment

Dark, Cool, Quiet: Keep the bedroom dark (use blackout curtains if needed), cool, and quiet.

***Device-Free Zone: Remove TVs, computers, and phones from the bedroom; keep them out of the room entirely if possible.

Bed for Sleep Only: Reserve the bed for sleeping, not for homework or playtime, to build a strong sleep association.

***Sleep Independently: Helping your child transition from sleeping with you to sleeping in their own room, will help your child develop independence, as well as minimize disruptions in your child's sleep from movement, sounds (ex. snoring, changing positions in bed).

Manage Electronics & Diet

Screen Curfew: Turn off all screens (tablets, phones, TVs) at least one hour before bedtime to reduce blue light exposure.

Watch Caffeine & Sugar: Avoid sugary drinks and caffeine (found in sodas, some teas, chocolate) in the afternoon and evening.

Address Bedtime Issues

Relaxation Techniques: Practice deep breathing, meditation, or journaling to calm anxieties.

Model Good Habits: Show your child that you prioritize sleep and follow good sleep hygiene yourself.

Short, Early Naps: If naps are needed, keep them short (around 20 mins) and earlier in the day.