Sleep nurtures a child's brain! How to improve sleep quality?

As you all know, sleep has a lot to do with "physical health" and "brain and mental functioning". Especially children are easily affected by sleep, and it is very important to prepare a sleeping environment where they can sleep well in order to protect their physical and brain health. However, in reality, even if you try to put it to sleep early, it often doesn't. Short sleep or poor sleep quality can have a negative effect on your child's brain.This time, we will introduce how the amount of sleep affects sleep and how to improve the quality of sleep.

What are the negative effects of lack of sleep?

First of all, many people have heard that the required sleep time is about 8 hours, but this is an adult story, and it is thought that a child's sleep time of 8 hours is sleep deprivation. Below is a guide to how long your child will need to sleep.3 months from 1st day after birth: 14-17 hours4 to 11 months: 12 to 15 hours1 to 2 years: 11 to 14 hours3 to 5 years: 11 to 13 hours6 to 13 years: 9 to 13 hours14 to 17 years old: 8 to 10 hoursAs you can see, the amount of sleep you need each day depends on your child's age.However, there are some children who can sleep for a short time, and some children who have to sleep more than necessary, so there are individual differences in the optimal sleep time for children, so please consider it as a guide only.The following are examples of typical adverse effects that can occur if you sleep less than you need.

Growth slows down

Growth hormone is secreted by children while they sleep, promoting bone and muscle growth and repair when injured. Growth hormone is most secreted between 22:00 at night and 2:00 in the middle of the night, so you should sleep soundly during this time. If you stay up late at night, the growth hormones needed for the growing season are disturbed, and it is thought that the balance of growth is also disturbed.

Loss of concentration

Lack of sleep leads to poor concentration. If you lose your concentration, it will be difficult to study at your desk even for a short time, which will affect your grades. In addition, calculation mistakes and careless mistakes will increase, and there is a high possibility that problems that could have been answered correctly will be mistaken.

Virtuous circle of irritation

The limbic system, which controls emotions and memory, can also be rested by getting a good night's sleep. Lack of sleep can lead to poor rest in the limbic system, which can lead to poor memory and irritation. It can also lead to a vicious cycle in which poor concentration, logical thinking, and memory can adversely affect outcomes and lead to further irritation.

It is easy to cause poor physical condition

Sleep is important to heal your tiredness. If sleep deprivation continues, your body will not be able to get rid of it, leading to chronic fatigue and weakened immunity. In addition, it is said that not only is it easier to get sick and harder to cure, but it also increases the risk of obesity and lifestyle-related diseases in the future.

Pay attention not only to the “time” of sleep, but also to the “quality” of sleep

It's important to have a good night's sleep for your child, but you also have to pay attention to the quality of your sleep. Poor sleep quality, even if you have enough sleep, disrupts the cycle of REM and non-REM sleep, affecting your memory and concentration. In addition, the secretion of growth hormone also deteriorates, which adversely affects physical and mental growth. Check out the points to improve your sleep quality.

Do not touch your smartphone or game before going to bed

The blue light on smartphones and mobile game screens awakens the brain. It suppresses the secretion of melatonin, which is necessary for deep sleep, and makes sleep lighter. Avoid touching your smartphone or mobile game for an hour before going to bed.

Warm your body by taking a bath

Warming your body makes it easier to get a good night's sleep. If you have a bathtub at home, soak it in the bathtub to warm yourself up. Once your body is warm enough, you can get a quicker and deeper sleep by going to bed before it cools down. It is even more effective to finish the bath about 1 to 3 hours before going to bed.

Drink drinks that help you get a good night's sleep

Drinking hot milk before bedtime is said to stimulate melatonin production. Herbal tea also has the effect of relaxing the brain and is recommended for a good night's sleep. Drinking warm drinks will warm your body and lead to better sleep. The effects vary depending on the type of herb, so choose a good one for your child's sleep.

Make sure your child sleeps well and improve their grades

Ensuring a good amount of sleep will improve your concentration and memory, rest your brain, mind and body, and promote your growth. If you want to improve your child's grades, think about your sleep time before reviewing your study methods or cram schools. It is important not only to secure enough sleep time, but also to aim for high quality sleep. Get a good night's sleep to help your child improve their performance and grow physically and mentally.