Sleep Tips for Students: How to Get Quality Rest for Better Learning

Introduction

A healthy and sound sleep can help a child recharge and rest well to prepare for the next day. In addition to providing a lot of relief to the body, it can also be highly beneficial for a child's mind. As per a research published in Author Manuscript in 2021, a healthy sleep routine can have a massive impact on a child's behavior and happiness. A kid who has a fixed sleeping schedule is also more likely to focus better in the classroom and retain the taught information better.

On the other hand, a child who keeps tossing from one side of the bed to the other due to lack of sleep throughout the night may feel restless the next day. Continuous lack of sleep may also severely impact the health of a child. To avoid all of this, parents can promote a healthy sleeping routine among kids to decrease drowsiness and discomfort in the day.

Tips to Enhance Your Child's Quality of Sleep

Here are some effective tips and techniques that may truly make a difference in your child's sleeping routine and their quality of sleep.

• Have a Nighttime Routine

As per research published in Author Manuscript in 2019, having a nighttime routine may help a child structure their time properly to enhance the quality of sleep that they get. This may include brushing one's teeth and washing face before getting into bed. Followed by this, the child can read a nice story book for a brief entertainment session. It is also a great alternative to watching television or using a mobile phone. Once all the above activities are done, the child may simply switch off the light and go to sleep.

• Make a Comfortable Bedding

Sometimes a child may not be able to sleep comfortably because of an uncomfortable bed. This may be related to the shape and the feel of the mattresses of the bedsheet. In addition, it can also be the quality of sleeping pillow that a child uses. To avoid such problems, parents can try arranging for a comfortable and child-friendly bedding. Additionally, other factors in a room such as lighting and temperature can play an integral role in the quality of sleep that a child experiences. If all these factors are suitable, the child may be able to sleep better.

• Eat a Light Dinner

As per research published in Cambridge Open Access published in 2021, having irregular eating schedules and eating an unhealthy dinner before sleeping may negatively impact the quality of sleep of an individual. Additionally, it may also lead to short sleep duration and the child might end up waking abruptly in the middle of the night. Hence, having a light and nutritious meal may make a child have a better sleeping experience. If a kid feels hungry even after completing their dinner, then parents may give them a light snack such as an apple or nutritious crackers.

• Avoid Caffeine

As per a research paper called The effect of caffeine on subsequent sleep: A systematic review and meta-analysis published in 2023, it has been specifically mentioned that caffeine can reduce both the sleep efficiency and sleep time by a significant measure. Hence, parents can try ensuring that their child doesn't consume caffeine in any form specifically just before going to bed. This could be in the form of energy drinks, coffee, chocolates, or other such treats.

• Don't Take Stress

In the Author Manuscript published in 2020, it has been mentioned that high stress may severely deplete the quality of sleep among individuals. This means that if your child is under any kind of academic or personal stress, then there is a likelihood that their sleep cycle is disrupted. This is why it becomes necessary for you as a parent to foster a positive environment. Additionally, you may have open conversations with your kid to understand the emotions and the problems that they might be facing. This may help in tackling stress among kids and improving their sleep quality.

• Take Medical Assistance

In a scenario where you feel that despite constant care and using several tips, your child is not able to sleep properly then it's better to take medical assistance. In some situations, lack of sleep can also be accompanied with sporadic snoring or constant movement of the body. This may be a sign of underlying conditions. Additionally, sometimes your child may not be able to sleep because of some gastrointestinal issues or problems in other parts of the body. Referring to a doctor may clear all your doubts, and you may get immediate solutions.

Conclusion

Maintaining a healthy lifestyle is not just about eating the right kind of food and exercising. It may also include making your child understand the importance of proper rest and rejuvenation every day. A child who gets the optimum amount of sleep can stay both physically and mentally active and give their best at school.