Sleep Tips for Kids: How to Get Quality Rest During Exams

Introduction

A good and deep sleep is important for a child, even when it’s exam preparation time. As per NLM, good quality sleep can have a positive effect on a child's mood, immune system, memory, and even cardiovascular health. Getting proper sleep is extremely important for muscle recovery, improved memory and better gut health.

As per a study, Healthcare (Basel). 2023, enough rest also helps your kids control their emotions by lowering stress and anxiety, which can make it hard to concentrate otherwise. A child who gets enough sleep is more alert, responsive, and able to solve problems during tests. Sleep also improves cognitive skills like making decisions and critical thinking, which helps a child feel clear-headed and confident before an exam.

A child who gets a proper eight hours of sleep may feel intrinsically motivated to participate in activities and do well. To ensure your child gets proper rest, follow these tips and techniques.

How To Enhance Your Child's Quality Of Sleep

Lack of sleep can take a toll on a child's physical and mental health. To avoid such problems, here is a list of some tips that may help in improving your child's quality of sleep.

Have A Fixed Sleeping Schedule

Having a proper sleeping pattern with a fixed bedtime and wake-up time is essential for establishing a routine. A child who sleeps randomly at any time of the day or takes multiple naps may find it difficult to sleep at night. Eventually, such a child may end up sleeping extremely late at night and wake up after the morning hours have passed. This may lead to inefficiency and a lack of proper routine. Even if your child takes a daytime nap, encourage them to have a fixed time for the same.

Exercise Regularly

Exercising for at least 45 to 60 minutes can yield significant health benefits. According to Cureus, regular exercise can also help improve the quality of sleep. Consistent physical activity in the form of workouts while playing on the field may make a child feel tired. This may help the child fall asleep faster and reduce sleep latency. On the other hand, a child who doesn't indulge in any form of physical exercise may find it difficult to sleep at night. Both morning and evening exercise have been linked to improving the quality of sleep among kids.

Arrange for a Comfortable Mattress

Often, a child may struggle to sleep comfortably due to poor-quality bedding. This may be due to the mattress, bed sheet, pillows, or even the bed itself. Poor-quality bedding may also cause lower back pain and muscle inflammation among kids. To avoid all this from happening, parents can try finding kid-appropriate bedding. Moreover, while sleeping, kids should also be dressed in comfortable clothing. Sleepwear materials made from cotton and linen, or anything breathable, can be optimal.

Restrict Junk Food

According to BMJ Open, eating unhealthy food, such as deep-fried foods, snacks, desserts, and foods high in sodium and chemicals, can also disrupt a child's sleep. It may also create long-term health problems like obesity and diabetes. Instead of all these junk foods, parents can encourage their children to eat healthier foods, such as green vegetables and fruits. Proper hydration is also essential for promoting better quality sleep.

Choose a Good Quality Of Bedroom Light

The quality of lights used in a child's room can also have an impact on their sleep. According to Author Manuscript, high-intensity lights may cause headaches and make it difficult for the child to sleep. Moreover, exposure to phones, laptops, and any other sources of blue light should also be eliminated. Nighttime lighting can also have a significant impact on a child's serotonin levels, mood, and emotions. Hence, parents must make a very mindful decision about choosing the nighttime lighting in their child's room.

Proper Ventilation In the Room

Lack of proper ventilation or natural sources of air can make it difficult for a child to sleep comfortably. Try to set up your child's room in a space with lots of windows and a natural source of light. Some other important factors to consider include temperature, noise level, and the level of allergens in the air. If you live in a noisy area, consider installing noise-reducing windows and doors. Moreover, during summer, try to optimize temperature and install air purifiers as well.

Conclusion

Each of these factors may help in improving your child's quality of sleep and help them relax better. Proper relaxation and sleep may enhance their mood while also benefiting their academic performance.