Liz from Mana Ake shares some great tips and information about sleep. When we are sleep deprived, we struggle through the day. For children, their world is seriously compromised. They may display inappropriate behaviour because a lack of sleep can increase stress.

Poor Sleep can

-impact memory solidification

-increase irrational moods, irritability, and meltdowns

-impede learning

-increase negative thoughts

-increase chances of depression

-increase a sense of vulnerability

Children aged 6- 12 should have 10-11 hours of sleep each night.

Around the age of 10-12, a child's melatonin (sleep hormone) starts being released later at night. Therefore children may start to find it difficult to get to sleep. Magnesium is a good supplement, that can help with sleep. Daily exercise can also help with sleep.

Try to set up a good bed-time routine

• Turn off devices 1 hour before bed

• Have a nice warm bath or shower

• Do a quiet, mindful activity, such as drawing or colouring in, or play a game

• Read or be read to, in bed or a nice quiet space

• Use a night light if helpful

• Fall to sleep with relaxing music or a child’s sleep meditation Meditation for kids with Sada, on Spotify is great

• Keep a consistent time to go to bed and to get up in the morning. Make sure devices, particularly phones are left outside the bedroom.

For more Parenting advice check out www.manaake.health.nz Or speak to your school about Mana Ake – Stronger for Tomorrow