Sleep! It’s the Magic Pill!

Australia is in a sleep deficit! Kids and adults are not getting enough of the good stuff.

Did you know that sleep impacts all of the following factors?

For adults and children, there is a BIG difference in behaviour, learning, motivation and resilience when sleep has been restorative. 

• Behaviour
• Emotion
• Planning
• Concentration
• Creativity
• Problem solving
• Complicated thinking
• Motor coordination
• Weight
• Immunity
• Learning

Here are some nationally recognised guidelines for sleep:

• Babies under 1: 14-18 hours each 24 hours
• Toddlers: 12-14 hours each 24 hours
• Primary school: 10-12 hours per day
• High school: 8-10 hours per day
• Adults: 7-9 hours per day

How does your family stack up? How much sleep are you getting? In my work I often come across kids who are having emotional or behavioural issues. I can almost guarantee that they are not getting enough sleep, having trouble getting to sleep or waking during the night.

SLEEP – SOME SIMPLE SUGGESTIONS

It can be bad sometimes, but we do know that sleep helps children to work and play like a champion. Here are some simple dos and don’ts to help achieve that:

Do:

• Set a regular bedtime – and stick to it;
• Turn screens off at least 1.0 – 1.5 hours before bedtime;
• Make sure the last meal is finished an hour before bedtime;
• Slowing down and calming activity in the hour before bedtime;
• Expect that once in bed, your child remains there;
• Immediately return your child to their bed if they wish to join the parental bed: it’s not their territory. Repeat the process if the child returns…and repeat …be calm and firm.

Do not:

• Allow a TV in your child’s or adolescents bedroom;
• Permit a mobile phone, tablet, video game or computer to be in your child’s bedroom overnight;
• Permit the excuse of, “I can’t get to sleep this early” to abandon your quest for your child to experience the recommended sleep period. Remind your child that bed rest also helps the body to recuperate and to be refreshed. Choose a bedtime – and stick to it.

(Taken from Parent’s Guide – Moods Feelings and all That Stuff – Best Programs 4 Kids).

SCREENS AND SLEEP – THEY’RE CONNECTED!

We’re part of the Digital Revolution…and still discovering its delights and dangers – including screen time’s impact on sleep. The research is clear: screen time has a significant impact.

Light wavelengths influence the brain, but the blue light from a screen is the most disruptive. At sunrise, cells in the eyes perceive the change in blue light and prepare the brain to wake; at sun set blue light diminishes and a sleep hormone, melatonin, is released preparing the brain for sleep.

The blue light of a digital device tricks the brain into thinking that the sun has risen – resulting in a reduced production of sleep-inducing melatonin. The brain can require up to three hours to produce enough melatonin for sleep following the removal of a blue light source.

HERE ARE SOME HELPFUL TIPS FOR MANAGING SCREEN TIME BEFORE BED:

#1 Limit the length of screen time exposure by using an app that turns the device off after a pre-determined time, locking-out the user.

#2 Set rules about where devices are used and consider making a bedroom out of limits. Set this rule early so it’s well established before the teenage years, it’s a basic ground-rule of using a device.

#3 Put a blue light filter app on everyone’s devices, but resist relying on that as the solution to the blue light problem.

#4 Be firm and non-compromising that devices are switched off at least 90 minutes before bedtime.

#5 Remember the cumulative effect: if your child is part of BYOD at school, include these hours in the screen time permitted at home.

#6 Have screen-free days for all family members and model how you can also work with this limit.

#7 Practise mindfulness and meditation – they help the brain to settle and prepare for sleep.

You can read more in Best programs for Kids  Good Digital Parenting series: https://bestprograms4kids.com/category/wellbeing-online/good-digital-parenting/

Referral Form

Please see the attached PDF for the referral form to the School Social Worker.

Juliet Lennon
Social Worker