Healthy Sleep: Much More than a Dream

When is the last time you woke up in the morning feeling refreshed? Do your students seem well-rested, in good moods, focused, and ready to learn? 

Modern society has families on the go; with busy schedules and seemingly endless distractions, sleep often falls by the wayside. Healthy sleep (in both duration and quality) is not a mere luxury; according to the American Heart Association, sleep is a key component of the 8 essential pillars of healthy living. Building healthy sleep skills should be a critical part of your health skills curriculum for students in kindergarten through high school.  

The World Health Organization defines health as a combination of mental, physical, and social health, and sleep contributes meaningfully to all three dimensions. Anyone who has had a poor night’s sleep knows the next day they will have trouble with focus and concentration, may be more susceptible to an upper respiratory infection, or may feel quick tempered and snap at a loved one. Just as electronic devices and computers need to be charged up for optimal use, one’s brain needs the reboot of sleep to operate properly.  

Overnight sleep occurs in regular cycles, averaging about 90 minutes each; each cycle is composed of light sleep, dream (REM) sleep, and deep sleep. Deep sleep is important because it releases healthy hormones, repairs body tissues, and boosts immunity. For children whose brains are still developing, deep sleep helps the brain’s networks and synapses make connections related to language and motor skills. Memories and daily events are catalogued for future use.  

How much sleep is enough?   

It may surprise adults that most of us should aim for 7 to 9 hours each night. Younger children need even more; the average 1st grader should be getting 9 to 12 hours each night, and the average 6th grader 8 to 10 hours each night.  

In the short run, quality sleep helps with concentration, focus, mood stability, and the immune system’s ability to fight off illness. In the long run, quality restorative sleep prevents heart disease, depression, dementia, high blood pressure, and excess weight. It is important to note that in middle school and high school, children’s circadian rhythms shift toward later sleep and later awake times, which are at odds with the typically early start times to the school day.  

Can you build sleep skills?  

Yes! Children in kindergarten through high school can make small daily choices (in daytime as well as at bedtime!) that will enhance their sleep. Younger children may not have immediate control over all factors that affect their sleep, but understanding the concepts of what healthy sleep does for overall health can help them identify sleep barriers and set a goal for achieving better sleep as they grow older and make more independent choices.  

What tips can educators give to students to build sleep skills and encourage restful sleep?

Sleep hygiene, much like dental hygiene, refers to taking daily action and specific steps to promote quality sleep habits. 

• A regular, relaxing bedtime routine at a similar time each evening helps. “Brush, book, bed” is a helpful catchphrase for younger children to remember key components of the bedtime routine. 

• Televisions or other screens in the bedroom can interfere with the ability to fall asleep or maintain deep sleep. It is best to charge electronic devices in a separate location in the home, not in the bedroom. The blue light emitted by a screen “tricks” the brain into thinking that it is daytime, suppressing natural melatonin production, the hormone that tells the brain to go to sleep.  

• Sleep at night is supported by wakefulness during the daytime. Movement, especially outdoors in daylight, helps the circadian rhythm stay on track. 

• Having boundaries with tech use, especially social media, and limiting the use of technology also helps promote restful overnight sleep. Removing a phone or tablet from the bedroom removes the risk of hearing notifications and being tempted to see what’s happening on social media.  

Children can think critically about roadblocks to healthy sleep.  

What specific steps can a child take to improve sleep? Middle school and high school students can use a sleep assessment quiz (many are available online) to assess where they are, and identify what could help. Students of all ages can discuss different scenarios that may interfere with falling asleep and staying asleep, and brainstorm ideas and strategies to help the situation: 

• Wanting to keep playing instead of going to bed 
• Feeling uncomfortable being separated from their adults at bedtime 
• Too much electronic use, especially within 30 minutes of bedtime 
• A shifted internal body clock if one sleeps in on weekends, then needs to get up early on a school day 
• Late night snacks, caffeine, and alcohol  

What strategies can a student use to quiet their mind?  

Some children may have stressors that inhibit the ability to fall asleep easily, so here are some tips to quiet the mind.  

• Children as young as kindergarten can discuss mindfulness skills to settle down for sleep, such as focusing on breathing, or talking about the highlights of the day (“highs and lows,” “apples and onions”) with their trusted adults before bedtime.  

• Major life changes such as parents’ divorce, loss of a loved one, or moving to a new school or town can interfere with sleep. Even a disagreement with a friend or other interpersonal challenges can take a toll on one’s ability to relax. Talking about the changes or troubles with trusted friends and adults can help with the transition and positively influence sleep. 

• Reading books, using calming sounds on a sound machine, and keeping the thermostat on the cool side all promote healthy sleep. 

• Journaling or doodling in a diary can help a child think through the day’s events and ease worries leading to a more relaxed state. 

• Doing homework in a room other than the bedroom is a positive influence on sleep as it strengthens the association between the bedroom and the activity of sleep. 

• Older children can set a goal for better overnight sleep. Children as early as 3rd and 4th grade can discuss strategies to schedule a 24-hour day. If one sets a goal for 9 hours of overnight sleep, as an example, what does that mean for daytime activities? Notice how excess videogames takes away from other activities such as time spent playing outside, meals, or reading a good book. 

• Tracking one’s overnight sleep patterns with a sleep log is a great way to compare predictions with reality. It is possible a student may think they sleep better than they actually do, and the log is a great way to find out. A sleep log usually starts with 1 or 2 weeks of baseline information. Based on this early information, students can think critically about their sleep goals. What is a realistic goal to improve sleep quality and duration? A SMART goal is Specific, Measurable, Achievable, Relevant, and Time-Bound. After making changes and tracking progress, how does the student feel afterwards? 

Each child’s situation is unique, and taking just a single specific action step can help improve one’s sleep quality, boosting the learning environment in the classroom, and most importantly, overall health. Regular quality sleep boosts one’s mind, body, and social relationships, and is a key component of good health. When it comes to sleep, if you can dream it, you can achieve it! 

G-W's Health Skills programs provide the skills and information students need—from sleep and nutrition to online communication, empathy, resilience, and beyond. Free digital previews are available. For more skills-based health education resources, please visit our “Tools for Educators” page. 

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