Global Indian International School Blog

    Dubai PreKG to Grade 11

    Improving Sleep And Time Management in Children

    It has been noticed that a wide range of school and college students are sleep deprived, and most often are not getting enough sleep. And moreover this cycle in a way becomes a habit for the child and leads to problems with regards to their sleep, learning ability and their memory suffers too, which also in coming years could lead to many health problems.

    Here are few tips to improve sleep

      • Keeping a regular sleep schedule- Waking up at the same time every morning even if it's a weekend or a holiday and and 10-15 minutes can go back to bed again(on an off day). Experiment with naps. Most students sleep better if they avoid naps, However but also sleep better after a nap.

      • Exercise regularly- three times or more per week. Studies confirm that people in good physical condition get to sleep quicker and sleep better. Try to get in at least 30 minutes of moderate physical activity, five to seven hours before bedtime. Even a light exercise like walking can be beneficial.

      • Avoid caffeine- For many students, caffeine interferes with their sleep. If it does, cut back or avoid it altogether in the hours before you go to bed. Caffeine in the evening disturbs sleep.

      • Savor your last hour before bed- Some students take longer to wind down than others. Read a book for pleasure. Avoid television or your laptop. Drink decaffeinated tea or warm milk.Hunger may disturb sleep. A light bedtime snack (especially warm milk or similar drink) seems to help many individuals sleep.

      • Wake up early- Getting up early to complete homework when necessary, rather than studying into the late hours is always advisable. Many students are more productive during morning hours than late at night.

      • Increase bright light exposure during the day - Our body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.In people with insomnia, daytime bright light exposure improves sleep quality and duration. It also reduces the time it takes to fall asleep by 83%. A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%. Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

      • Reduce blue light exposure during the day - Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. There are several popular methods you can use to reduce nighttime blue light exposure. These include:
        1. Wear glasses that block blue light 
        2. Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
        3. Stop watching TV and turn off any bright lights 2 hours before heading to bed
      • Reduce irregular or day time nap - While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night. If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual, long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
      • Optimize your bedroom environment - Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
      • These factors include temperature, noise, external lights and furniture arrangement. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues. In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place. Optimize your bedroom environment by eliminating external light and noise to get better sleep.
      • Set your bedroom temperature - Body and bedroom temperature can also profoundly affect sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.One study found that bedroom temperature affects sleep quality more than external noise. Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.
      • Don’t eat late in the evening - Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.That said, the quality and type of your late-night dinner may play a role as well. In one study, a high carb meal eaten four hours before bed helped people fall asleep faster. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help
      • Relax and clear your mind in the evening- Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. In one study, a relaxing massage improved sleep quality in people who were ill, other ideas include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
      • Get a comfortable bed, mattress, and pillow - Some people wonder why they always sleep better in a hotel. Apart from the relaxing environment, bed quality can also affect sleep. One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.Other studies point out that new bedding can enhance sleep. 

    Sleep plays a key role in our health One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.

    Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.

    If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.



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