The 411 on Sleep and Learning
Recent research has confirmed how important sleep is to kids, in particular with regard to their developing brains. The good news: more is known now than ever before about the importance of sleep and its impact on learning, academic achievement, and overall well being in children. The not-so-good news: A recent poll from the National Sleep Foundation suggests that too many children are not getting the amount of sleep they need to function adequately throughout the day; in other words, to concentrate, retain important information, and control the impulses necessary to stay on track at school.
Why Do We Need Sleep?
Understanding the sleep process can provide some insights into why it is so crucial. Researchers have long recognized that sleep has restorative powers for the mind and body, but haven’t always grasped the actual process as it relates to learning and the brain. For many, sleep has been considered a time of rest, when our bodies and minds take a break for a period of time. But the truth is, sleep is a very active and meaningful time during which an enormous amount of processing reinforcing of information takes place. An extremely important aspect of sleep is its ability to allow us to connect and strengthen memories. The experiences that children (and adults, too) have throughout the day are stored- the way a computer stores information. At night, sleep allows the brain to sort that information into separate memory compartments. Some are for short-term purposes, others for long-term use. In fact, many sleep researchers strongly feel that learning consolidation, as it is known, is a primary purpose of sleep. Bottom line: sleep is a very specific time for learning to take place on multiple levels.
What is the relationship between sleep and learning?
If storing and sorting important information occurs during sleep, then the relationship between sleep, learning, academic achievement, and stronger cognitive skills becomes quite clear. Studies have indicated that children who are not getting enough sleep have greater difficulties with memory, concentration, and paying attention. These are all skills vital to learning and doing well in school. Additionally, children’s brains, as compared with those of adults, are constantly maturing, and require adequate sleep to support that process. Healthy sleep habits in children increase the likelihood of improved school performance, better attention skills, and creative problem solving. New information learned throughout the day is stored more effectively, and utilized more efficiently with good sleeping habits. Current research firmly supports the connections between optimum sleep, learning, academic achievement, and improved cognitive skills. Children who are not getting enough sleep are much more likely to have difficulties with learning, attention, and even behavior, when compared with those getting the right amount of shut-eye. According to the experts, the main consequences of poor sleep among children and adolescents are impaired learning, poor school performance, as well as emotional and behavioral difficulties.
Does too much technology interfere with sleep?
With the increased use of technology by children, sleep often gets the short end of the stick. Not only do all the fun things associated with technology contribute to children staying up way past bedtime to play just one more game, or send one more text, but the actual light that screens emit can suppress the production of melatonin, a naturally produced hormone that aids and facilitates sleep. Additionally, when children use computers or go online as bedtime approaches, it just revs things up, instead of slowing things down and allowing the body to prepare for sleep. Most parents understand the need to limit the use of screen time, but understanding why and teaching children the importance of it are also key. The more kids understand their own need for sleep, and are given proper guidelines to follow, the more likely they are to hit the pillow at an appropriate hour.
Appropriate range of sleep
The National Sleep Foundation provides guidelines for the appropriate amount of sleep needed children up to the age of 18.
- 0-3 months: 14-17 hours
- 4-11 months: 12-15 hours
- 1-2 years: 11-14 hours
- 3-5 years: 10-13 hours
- 6-13 years: 9-11 hours
- 14-18 years: 8-10 hours
Of course, children differ in their sleep habits, but these guidelines are in keeping with other sleep guidelines provided by additional researchers in the field.
Is your child getting enough sleep?
If you think your child may be sleep deprived, here are some behaviors to look for:
- Difficulty waking up in the morning
- Falling asleep during the day
- Extreme daytime fatigue
- Extra sleep on weekends as an attempt to “catch up”
If you feel your child is having difficulties and needs guidance, the best place to start is by consulting with your pediatrician.
How to develop better sleep habits?
If your child is having trouble getting into bed on time, here are some things to consider.
Rituals: Develop bedtime rituals as early as you can with your child. After the dinner hour, start slowing things down at home as much as possible. Playing quiet music, using lower voices during conversation, a bathing ritual, and reading before bed are all good things to practice. And as much as possible, the same nightly bedtime is very helpful. By doing these things, you develop good habits that are conducive to getting to sleep without a fight, and you are also exercising your child’s brain, teaching it a new way to do things. These are the types of behaviors, when instilled early on, that will generally have lasting effects. Napping for very young children is not uncommon, but for older children, it can disrupt a night of sleep. It is best to discourage an after-school nap when possible. In fact, the need for an after-school nap in older children may indicate they are not getting enough sleep at night or may not be sleeping deeply enough.
Physical exercise: Not all children get enough physical exercise during the day, and that is an important factor in getting a good night of slumber. Many schools have cut back on physical education programs, and recess is not always a daily activity. The secret has long been out of the bag that physical activity is great for mind and body alike. Children who are physical during their day tend to sleep better at night, and the benefits to intellectual functioning are also clear.
Educate your children: Teach your children about the importance of sleep. Don’t just tell them it’s time to go to bed. Explain, in ways appropriate to their age, why sleep is important and how much stronger their brains will be if they go to bed when they need to. Let them know they will do better at school, feel less tired during the day, and be able to do the work their favorite teacher is asking them to complete. Children really want to do well in their lives, and they are capable of understanding what it takes to do so. Answer questions honestly and thoroughly, and model good sleep behavior by making sure you get the right amount of sleep as well.
Sleeping Disorders
When children continue to have serious sleep problems, even after parents have tried to create good bedtime routines, they may have a sleep disorder. These symptoms include (but are not limited to): habitual snoring, excessive daytime sleepiness, trouble falling asleep, restless sensations of the lower limbs at night, and frequent nightmares. As previously mentioned, if your child has these symptoms or you have concerns about your child’s sleep, the best person to consult is your pediatrician.
Resources
There are some outstanding online resources for general information about sleep and children. Below are a few that offer some great information:
The National Sleep Foundation Sleepfoundation.org
National Institute of Health nih.gov
National Institute of Mental Health nimh.nih.gov
Sleep for Kids Sleepforkids.org
Jamie Kay, Ph.D., received her doctoral degree in clinical psychology from The Derner Institute at Adelphi University. She was the Director of the Center for Attention and Learning at Lenox Hill Hospital for seven years, securing and maintaining six Robin Hood Foundation grants. She has held senior positions at behavioral health centers and hospitals throughout the greater metropolitan area. Dr. Kay developed a series of groups and workshops at the esteemed 92nd Street Y Parenting Center on the Upper East Side of New York and maintained a private practice in Manhattan for over 20 years. Currently, Dr. Kay works exclusively with parents of children with learning disabilities, through Learning Solutions NYC, which she founded in 2008. Learning Solutions NYC was created to help parents navigate the demands of raising a child with special learning needs and obtain services from reliable professionals. For more information, Dr. Kay can be reached at 212-479-7822.