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05/09/2016

How A Good Night’s Sleep Can Help Your Child Flourish.

Sleep is essential for the human body. During sleep, the body can focus on processes of healing and repair, as well as develop new pathways in the brain. Sleep deprivation (not getting enough sleep) can cause problems with attention, alertness, concentration, and reasoning and problem solving. This can make it learning and succeeding at school very difficult. Sleep specialists have found that memory consolidation and the learning of new skills (two essential processes for maximizing academic success) occur in what is known as ‘Rapid Eye Movement (REM)’ Sleep. This can be considered the ‘deepest’ stage of sleep as it is the last stage of sleep to be reached after sleep onset. REM sleep first occurs at around 1 to 1.5 hours after falling asleep. Cycles of all the sleep stages are repeated many times throughout the night and as time progresses the proportion of time spent in REM sleep becomes higher and higher. For this reason, it is important to ensure that your child or adolescent is getting a good amount of undisturbed sleep every night to give them to the best start to the day. Experts recommend around 8 to 9 hours sleep per night for 12 to 18-year-olds, with younger children requiring more. Many secondary schools now open at 7 or 7.30 am, which means that to achieve 8 hours of sleep, your child or adolescent should be getting to sleep at around 11 to 11.30 pm. This is often easier said than done, what with the distractions of TV, the internet, and cell phones, among others. Fortunately, The Tutoring Center of Santa Clara has put together this useful guide with tips to help avoid bedtime becoming a nightmare.

No Caffeine After Midday

Caffeine is a central nervous system stimulant, and its effects can last for up to 9 hours in the human body. Of course, it is not recommended to give your child beverages such as tea or coffee, but did you know that Coca-Cola and even chocolate contains caffeine? If you do not wish to deprive your child of these items completely, try limiting their consumption to before midday to restrict the effects of caffeine on their sleep quality.

Complete the same actions in the same order every night before going to bed

This is known as a ‘bedtime routine’ and helps psychologically to let the brain know that it is time to start winding down. These actions could be simple things like ‘drink a glass of milk�����, ‘brush your teeth’, ‘get into bed’ and ‘read a book’, before turning off the lights and trying to sleep. Implementing a strict routine with your child from a young age is an excellent way to optimize their sleep habits. Is your child struggling at school? Tutoring in Santa Clara County could be the answer, with one-to-one instruction provided by The Tutoring Center of Santa Clara. Speak with a learning expert at 408 816 7825 to find out about more about our programs and tutoring services near Santa Clara County.

Make the Bedroom a 'Gadget-Free Zone'

Studies have shown that the light produced by gadgets such as cell phones, laptops, tablets and other electrical items can delay sleep onset and disrupt sleep, reducing sleep quality. The psychological effects of these distractions are also well-documented. Therefore, we strongly recommend removing all gadgets from your child’s bedroom or implementing a ‘curfew,' after which cell phones and other such items must be switched off.

Create a 'Sleep-Friendly' Environment

Some children prefer sleeping with the light on while others need their bedroom to be pitch black to nod-off. Pay attention to your child’s preferences and try to make their room as comfortable as possible. Many children benefit from the low hum or static noise emitted by a white-noise machine. If you do not want to purchase a separate item, consider a white-noise app for their cell phone or tablet.

Keep to the Same Schedule

Experts are always telling us that what the human body needs most is routine. Your body's 'circadian rhythm' controls your urge to sleep and wake. Keeping bedtimes and wake times roughly the same, even at weekends, can help to optimize the benefit of this system, meaning that your child will find it easier to fall asleep and wake up feeling more refreshed.

Children Benefit from Attending Tutoring Services in Santa Clara County

Is your child struggling at school? Has learning become a chore? The Tutoring Center of Santa Clara can help. Call The Tutoring Center of Santa Clara now at 408 816 7825 to find out more about how our tutoring programs can help your child increase their grades and their confidence at school.

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