What Sleep Is and Why All Kids Need It
"Time to get ready for bed!" someone calls from the other room. You're really into the great book you're reading or that computer game that you're winning. "Why do I have to go to bed?" you ask. "Sleep is boring, and I'm not even tired!"
But sleep is more important than you may think. Maybe you can think of a time when you didn't get enough sleep. That heavy, groggy feeling is awful and, when you feel that way, you're not at your best.
Why You Need Sleep
The average kid has a busy day. There's school, taking care of your pets, running around with friends, going to sports practice or other activities, and doing your homework. By the end of the day, your body needs a break. Sleep allows your body to rest for the next day. Everything that's alive needs sleep to survive. Even your dog or cat curls up for naps. Animals sleep for the same reason you do - to give your body a tiny vacation. Not only is sleep necessary for your body, it's important for your brain, too. Though no one is exactly sure what work the brain does when you're asleep, some scientists think that the brain sorts through and stores information, replaces chemicals, and solves problems while you snooze.
Most kids between 5 and 12 get about 9.5 hours a night, but experts agree that most need 10 or 11 hours each night. Sleep is an individual thing and some kids need more than others.
When your body doesn't have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. You might have a hard time following directions, or you might have an argument with a friend over something really stupid. A school assignment that's normally easy may feel impossible, or you may feel clumsy playing your favorite sport or instrument.
One more reason to get enough sleep: If you don't, you may not grow as well. That's right, researchers believe too little sleep can affect growth and your immune system - which keeps you from getting sick.
How to Catch Your ZZZs
For most kids, sleeping comes pretty naturally. Here are some tips to help you catch all the ZZZs you need:
Try to go to bed at the same time every night; this helps your body get into a routine.
Follow a bedtime routine that is calming, such as taking a warm bath or reading.
Limit foods and drinks that contain caffeine. These include some sodas and other drinks, like ice tea.
Don't have a TV in your room. Research shows that kids who have one in their rooms sleep less. If you have a TV, turn it off when it's time to sleep.
Don't watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.
Don't exercise just before going to bed. Do exercise earlier in the day - it helps a person sleep better.
Use your bed just for sleeping - not doing homework, reading, playing games, or talking on the phone. That way, you'll train your body to associate your bed with sleep.
If you have a hard time falling asleep for more than one or two nights or have worries that are keeping you from sleeping, tell your mom or dad. They can help you solve your sleep problems. In fact, just talking about it with them could help you relax just enough that you'll be ready to sleep.