Sleep: the Foundation of Mental Health
Happy Mental Health Awareness Month! Each week, I'll share a tip related to one of the major protective factors correlated with positive mental health: faith and spirituality; social connection; restorative sleep; a healthy relationship with food and movement; and service to others.
If you're asking yourself, "hasn't she written a tip of the week about sleep before? the answer is YES, I have! And that's because the importance of getting enough quality sleep on a child or teen's wellbeing really can't be understated. "Enough" sleep for most kids up to age 13 is around 10 hours; teenagers typically need about 9. Kids can encounter difficulties sleeping for many reasons, so if your child is suffering from a lack of sleep, it's important to investigate the underlying reasons so you can address them specifically. Here are some general tips that I recommend all parents keep in mind.
1) Keep screens out of the bedroom--period. When we use devices in bed, we train our brains to associate going to bed with staying alert. Set a time when devices will be powered down and put away for the evening so that your child can unwind before shutting their eyes.
2) Create (and stick to) a bedtime ritual. It's best to go to bed and wake up at consistent times (yes, this includes summer break!) and to sleep in a room that's quiet, cool, and dark. If you're able to, try and hold yourself to a similar habit. If you have a child who tends to open up to you right before bed and can get emotional, remember that our best problem-solving conversations happen when we're rested. Having a meltdown before bed can be a chance to practice pausing, using coping skills to regulate (deep breaths, getting a drink of water, using a guided visualization, prayer) and reassuring your child that you'll be there to talk about their concerns tomorrow.
3) Communicate with your tween about the importance of sleep during their teenage years. Sleep is critical to brain functions like memory, attention, and critical thinking. It also has huge impacts on mood and creativity. Not getting enough sleep is linked to poorer academic outcomes and mental health challenges. Walk your tween or teen through this reasoning and give them a chance to ask questions and share if there's anything that prevents them from getting a good night's rest. Consider how many activities they have planned each evening, knowing that overscheduled kids often struggle to wind down at night.
If you have any questions about the connections between sleep and mental wellness, don't hesitate to reach out. Good luck, and sweet dreams!
For more on Mental Health Awareness Month, check out Child Mind Institute's Dare to Share campaign and their Tip Sheet for Parents on helping kids open up about their mental health.