Often when we look at a child’s education we mainly focus on the curriculum or what a school offers. For a student to flourish it takes more than books. Good habits, even in seemingly small things, help in developing a balanced person. One of the missing link in the chain of vitality- quality sleep – should never be underestimated.
Why we need good sleep
Sleep is essential for rejuvenating the body: worn tissues are repaired and energy reserves are replenished. One major benefit of good sleep on the learning mind is an increase in understanding and retaining information.
This reminds me of a time when we were in South Korea. I always thought I was okay physically until a chiropractor friend of ours straightened us out. Oh my! The level of ‘okay’ I felt then was phenomenal, I felt so good that I wondered how I could have ever thought I had been well at all before. The same applies here; when you realize the missing link is quality sleep you will appreciate that not all sleep is equal.
Have you ever had a problem that seems insurmountable, until someone suggests that you ‘sleep on it’? Or your child successfully tackles the Math problem they were struggling with overnight? The solution could just be a good night’s rest! Quality sleep helps in consolidating what has been learned, moving it from short-term to long-term memory.
Full and restful sleep has two general stages: rapid eye movement (REM) and non-REM. REM is deep sleep, when we are in a state of paralysis so that we don’t act out our dreams. When in deep sleep our brainwave pattern is similar to when we are awake. That’s why we can “solve” some problems, and joy then comes in the morning! Both sleep stages are necessary, and should be fully experienced for good memory, emotional well-being and healthy brain development.
How to get good sleep
- Early to bed and early to rise makes a man healthy, wealthy and wise. Consistency is key; going to bed and waking up at the same time everyday is recommended.
- Prepare for a good night’s sleep from the time you wake up. Getting at least 15 min of early morning sunlight is essential. This simple action wakes you up fully by stopping the production of melatonin, a hormone that aids in sleeping, setting your body’s natural clock (circadian rhythm) to produce the hormone later.
- Sleep in a cool, dark room. Some would suggest leaving the window open, but that depends on your part of town. Our bodies’ core temperature needs to decrease for us to drift off.
- Exercise is essential for a good night’s rest. Preferably early in the day, so that temperature is not elevated at bedtime, but any time of day is still ok.
- The body signals when it’s tired and we do well to listen to these cues. A power nap during the day is ok, but you need to take it early, before 2 or 3pm, otherwise it will mess with your sleep at night.
- Aim for 8h of sleep (between 7-9h) or longer for children. This will help protect against Alzheimer’s later in life.
- Hydration is key. We lose water during sleep. However, avoid drinking a lot just before you sleep, otherwise you will keep waking up during the night and that will defeat the whole purpose.
- Watch what you eat; a healthy diet of wholesome, nutritious food enhances sleep quality.
Things to avoid for quality sleep
- Stress is a sleep thief. Reducing or eliminating stress will ensure you have better quality sleep. Read, listen to soothing music, avoid looking at the clock. Whatever works for you. For me, prayer works best.
- Avoid eating just before bed. The stomach is a muscle that needs to rest too. The more fully digestion has occurred, the better your sleep. You won’t die of hunger in your sleep, I promise😁! Having your last meal at least 3h before bed is ideal.
- Avoid caffeine and alcohol before bed.
- Blue light from screens (phone, TV, tablet) disturbs sleep. For better quality sleep, stop using these gadgets at least an hour (or up to 3h) before bed.
Being intentional about one’s sleep habits has many benefits, not only in the present but also in future, especially in cognitive health. When we consider our children’s education let’s consider the missing link: quality sleep, nutrition, and their daily activities. In their absence, even the best curriculum cannot do wonders to produce a genius.
