Dear Parent and Carers,

I am sure that if I was to ask you, you could easily detail the negative effects of the recent lockdown. The positive list may not be as long! One positive effect for you that may have come about because of the lockdown is better sleep habits. As life returns to normal, we need to continue to ensure we are getting quality sleep every night. We need to ensure our children are doing the same! Sleep is a very important part of your child’s mental and physical health because it allows your child’s mind and body to rest and recover. There are many things you can do to help your child or teen get good quality sleep as often as possible.

Benefits of sleep for mental health
Your child’s brain needs sleep to restore resources that were used up during the day. A well-rested brain can solve problems, learn new information and enjoy the day a lot more than a tired brain. Some areas of your child’s brain are even more active while they sleep.

Children who consistently get a good night’s sleep:

• are more creative
• can concentrate on tasks for longer
• have better problem-solving abilities
• are better able to make positive decisions
• are more able to learn and remember new things
• have more energy during the day
• can create and maintain good relations with others.

What are the signs and symptoms of lack of sleep?
Not getting enough sleep each night can have negative consequences for your child. These cannot always be erased with extra sleep the next night. Over time, not getting enough quality sleep each night can produce a range of behavioural, cognitive (mental) and emotional symptoms.

Physical symptoms

• Finding it difficult to wake up in the morning
• Falling asleep after being woken up and needs you to wake them again or repeatedly
• Yawning frequently during the day
• Complaining of feeling tired or wanting to nap during the day
• Preferring to lie down during the day, even if it means missing activities with friends or family
• Falling asleep or seeming drowsy at school or at home
• Wanting to consume unhealthy stimulants, such as caffeine or sugar, regularly
• Reduced immune system function, so they may be sick more often

Cognitive (mental) symptoms

• Lacking interest, motivation, and attention for everyday tasks
• Increased forgetfulness
• Blurred vision
• Difficulty learning new information

Emotional symptoms

• Increased moodiness and irritability
• Increased impulsivity
• Increased stress throughout the day

When your child owes their mind and body sleep, this is called sleep debt. A large sleep debt (not getting enough sleep for many nights in a row) can result in your child feeling mentally exhausted. It can also worsen the symptoms of any existing behaviour, anxiety and mood disorders such as depression.

How much sleep does my child need?
Your child’s circadian rhythm (also called their “body clock”) is a 24-hour cycle that tells your child’s body when to sleep. The body clock is influenced by your child’s age; children need less sleep as they get older.

Here is a general guide to the amount of sleep young children need over a 24-hour period, including naps.

The recommended amount of sleep is simply a guideline, as each child is different. In addition, sometimes your child might need a little more sleep than what is recommended and other times they may feel fine with a little less. Talk to your child and adjust their sleep schedule to find out how much sleep per night works best.

Stay safe and healthy.

God bless.

Rachel Smith
Principal