“Sleep is the single most effective thing we can do to reset our brain and body health each day." ~ Matthew Walker

Sleep is crucial for the learning and wellbeing. The Ministry of Health recommends that 11-13 year olds need 9-11 hours of sleep. A good quality sleep is necessary for several critical reasons, including:

• Physical Growth: During this stage of development, children experience significant physical growth, including the development of muscles and bones. Sleep is essential for the release of growth hormones, which are primarily active during deep sleep stages, allowing for proper growth and development.

• Cognitive Development: Adolescents in this age group are actively learning and acquiring new skills. Sleep plays a vital role in memory consolidation and learning. It helps in the organisation and retention of information learned during the day, ultimately aiding in academic performance and cognitive development.

• Emotional Regulation: Pre-teens and early teenagers often face increased emotional challenges and stressors. Adequate sleep is crucial for emotional regulation, reducing irritability and mood swings. It helps adolescents cope with the emotional ups and downs that come with adolescence.

• Immune Function: Sleep also plays a crucial role in bolstering the immune system. Adolescents are exposed to various pathogens, and sufficient sleep supports a robust immune response, reducing the risk of illness.

• Behaviour and Decision-Making: Quality sleep enhances decision-making skills, impulse control, and overall cognitive function. These skills are essential for navigating the complexities of social interactions and making responsible choices.

To improve sleep quality in this age group, consider these evidence-based strategies:

• Establish a consistent bedtime routine.

• Create a relaxing sleep environment with dim lighting.

• Limit screen time at least 1-2 hours before bedtime. Blue light can delay the release of melatonin - an important chemical required for sleep. Keep phones out of the bedroom.

• Encourage regular physical activity and exposure to natural light during the day.

• Avoid sugary snacks in the evening.

• Ensure a comfortable and cool bedroom setting with supportive bedding.

Establishing better sleep routines will improve sleep quality and therefore, positively impact an individual's health & wellbeing.

For Curious Minds…

Book Recommendation - Why we sleep by Matthew Walker