Overview:
It is scientifically proven that the majority of students need about 9 hours of sleep at night to avoid sleeping in class during the day. Recent studies also indicate that staying up late weakens children's intelligence and comprehension, while early sleep helps increase their level of intelligence and mental and cognitive abilities.
Why is sleep important for students?
- Increases educational achievement;
- Reduces school absence rate;
- Reduces drowsiness during the day;
- Reduces digestive and nutritional disorders associated with poor sleep (e.g. obesity).
How long do students need to sleep, based on their age?
There is no set number of sleep hours for all persons of the same age group. However, following is a list of the approximately appropriate sleep hours each age group requires.
- Students from the age of (6-12) need approximately (9-12) hours of sleep every day.
- Students from the age of (13-18) need (8-10) hours of sleep every day.
How does lack of sleep impact students?
- Paleness of the face and feeling drowsy during the day
- Mood swings
- Difficulty learning, remembering and thinking
- Increased risk of accidents when doing motor activities or driving
- Increased likelihood of developing diseases
- Loss of enthusiasm
- Weight gain
- Lack of self-esteem
Guidelines for a quiet early sleep:
- Stay away from stimuli like coffee, tea, soft drinks and energy drinks after 4 pm.
- Avoid heavy meals before bed.
- Naps should be no longer than 30 minutes during the day.
- Homework should be finished before night to avoid staying up.
- Avoid mobile phone or computer use before bed. This alerts the brain and disturbs bedtime.
- Do exercises in the evening, not right before bedtime.
- Create a comfortable sleeping environment with a suitable temperature.
- The lights in the bedroom should be dimmed to help you calm down and allow your muscles to relax in preparation for sleep.
- Establish a nighttime routine before bed to prepare your child for sleep, such as saying prayers before bed.
- Maintain a regular sleep routine even on weekends.
- Remove TVs and other electronic devices from bedrooms.
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