World Sleep Day

World Sleep Day is this Friday 18th March.

Here at Wallsend Online HQ we love a good nights sleep and it’s really important that children and young people have a good bedtime routine.

A good night’s sleep helps the…

Immune system
The immune system keeps a person healthy.

Body to grow and repair
During sleep the body repairs
its muscles, organs and other cells.

Top facts:

At the age of 10 children are recommended to get around 10 hours of sleep each night.
During sleep the brain moves the knowledge of the day from short term memory to long term memory.
A good nights sleep can improve; skin, mood, memory, physical and mental health.
Children and young people are not learning efficiently at school if they are still tired.

Top tip:
A warm (not hot) bath will help your child relax and get ready for sleep.
Keeping lights dim encourages your child’s body to produce the sleep hormone, melatonin.
Once they’re in bed, encourage your child to read quietly or listen to some relaxing music, or read a story together.
Taking a mobile phone or device to bed is not conducive to a good night sleep.
Talk with other parents and agree a bed time routine, if your child and their friends follow the same routine then you are more likely have less confrontation and improved sleep health.

Easy to say but tricky to do…………………

• Limit screens in the bedroom
• If possible, do not have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.
• Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media.
• Encourage your child to have at least an hour of screen-free time before going to sleep.