Sleep basics and sleep hygiene

Sleep is very important in our lives.

Lack of sleep affects our physical, emotional, and mental health.

There are many consequences that arise from poor sleep, the brain functions slower, our memory is impaired, stress levels rise, increases in accidents during daily activities.

Imagine the effects of sending your child to school when they have not slept enough.

It causes lack of concentration at school, children sleeping in the classrooms, mood changes, and acting out.

We need sleep for growth, nervous system function, survival, and our mental well-being.

Some good sleep habits

· Have a sleep schedule

· Clear your mind before bed by making a to list

· Create a good sleep environment for example with cooler temperatures, quiet or background noise (depending on what works best for you)

· Exercise every day

· Relax – before getting in your bed by taking a warm bath, reading, or do another relaxing activity. (Read a very boring book that will make you go to sleep)

Sleep don’ts

· Consumption of caffeine, nicotine or alcohol late in the day

· Forcing yourself to sleep, or lie in bed for a long time without falling asleep

· Avoid taking naps during the day

· Thinking negative thoughts

· Using electronics right before bed. This includes phones, tablets, or television.

There are many factors that affect the quality of sleep such as food or drinks consumed before bedtime, room temperatures and medications.

It is important for parents/guardians to role model good sleep habits, and have open conversations with the children regarding the importance of sleep.

If you think you/your child might have a sleep disorder do not hesitate to reach out to your medical provider or pediatrician for guidance.

If your child is seeing a licensed mental health clinician (Therapist), kindly bring this to their attention so sleep hygiene can further be discussed during individual counseling sessions. They can help your child come up with a sleep hygiene schedule that specifically fits them.

Learn more about Kid Clinic and how they can help your children stay healthy by visiting our website. Or by calling us at 307-688-8700 or stopping by: 702 S. Kendrick Avenue, Gillette, Wyoming 82716, just east of Twin Spruce Junior High. Our providers look forward to working with your students.

If you want to learn more, read “Sleep basics “from the Cleveland Clinic here.

Reference:

Sleep basics: https://my.clevelandclinic.org/health/articles/12148-sleep-basics