How unhealthy is a lack of sleep?
Research in children 6-12 years old suggests that children who get less than nine hours of sleep per night have significant differences in certain brain regions responsible for memory, intelligence and well-being compared to those who get the recommended nine to 12 hours of sleep per night.
According to a new study led by University of Maryland School of Medicine (UMSOM) researchers, such differences correlated with greater mental health problems, like depression, anxiety, and impulsive behaviours, in those who lacked sleep. Inadequate sleep was also linked to cognitive difficulties with memory, problem solving and decision making. "Sleep can often be overlooked during busy childhood days filled with homework and extracurricular activities. Now we see how detrimental that can be to a child's development."
Tips for getting a healthy night’s sleep?
Establishing a consistent bedtime routine is important. The routine should ideally start at the same time every night.
Dim the lights
Stop use of electronics/screens at least an hour before bed
Limit caffeine
Take a warm bath
Do a quiet family activity such as reading a short book
If your child wakes up during the night, walk them back to their room with as little commotion as possible
Set a wake up time for when the child is allowed to leave his or her room. The child can play quietly until that time if desired.
Getting enough exercise Exercise can improve your child’s sleep - it helps them:
Fall asleep faster because their muscles are exhausted and their mind makes them sleep quickly to relax them.
Sleep longer - Exercising and moving muscles result in rupturing of the muscles (which is normal and needed for growth) and fatigue. Thus, requiring the body to sleep longer to get fresher. The longer period of sleep is needed for the children’s body to grow properly
Better quality of sleep – exhaustion means sleep is better and more refreshing.
Reduced screen time – less time for screens, means less blue-ray exposure which can be the cause of difficulties in falling asleep and affect quality of sleep.
https://paediatrictherapy.com.au/exercise-kids-sleep/
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