The Greater Essex County District School Board (GECDSB) encourages students to get a good night's sleep to help them excel in school. Find resources for parents and students to develop routines for better sleep and more energy to learn.
Why is sleep so important?
Sleep is a vital component to our overall health and effects our well being physically and mentally. When students get a good nights rest, they are more likely to stay focused and learn more effectively in the classroom.
How much sleep does your child need?
The Canadian Pediatric Society recommends children who are:
- Three to five years need 10 to 13 hours of sleep
- Six to 12 years need nine to 12 hours of sleep
- 13 to 18 years need eight to 10 hours of sleep
Please note that like anything else in life, too much or not enough sleep can negatively affect our health and daily functioning.
How to create an ideal sleep environment
To create an ideal sleep environment, you can:
- Create bedroom space that is free of distractions
- Turn off your technology or not have any technology in the room
- Minimize clutter
- Keep room quiet with white noise to assist with soothing sounds
- Keep room at a cool temperature that is not too hot or too cold
Develop a sleep routine
Develop a sleep routine to help your body and brain prepare to wind down for rest and wake up ready to go. Plan to turn off technology before bed and dim the lights an hour before bedtime. During the last hour before bed, do calm and quiet activities including:
- Listening to music
- Reading
- Hot shower
- Meditation
- Stretching
Set a scheduled wake up time
It is important to wake up at the same time every day, so your body and brain develop muscle memory and a better sleep rhythm. When we create a routine and schedule a wake-up time, the messages will automatically send to the brain and body to prepare for rest and wake up.
Physical needs
Help improve your sleep by doing 30 minutes of activity during the afternoon or evening. It is not recommended to do exercise two hours before bedtime to avoid interfering with your bedtime routine and winding down. Having a light snack may improve your sleep but avoid heavy meals and have it a few hours before your wind down.