I am a Masiinic Jew blessing others through education and access to healthcare for peace.
As an educator working at both Private Professor Academy (K–12) and Legacy Traditional Schools (K–8), I’ve encountered numerous children who express feeling tired despite being at a stage in life where they should be full of energy. This fatigue is often tied to inadequate or poor-quality sleep, something I’ve observed in my interactions with students in both settings.
As a retired orthodontist with a background in growth and development and someone who has worked extensively in public health I understand the significant impact sleep has on children’s physical, mental, and emotional well-being. In this article, I’ll explore the importance of sleep for children and students, highlighting evidence-based research to demonstrate how proper sleep is vital for healthy growth, learning, and overall well-being.
1. The role of sleep in physical growth and development
Sleep is much more than just rest; it’s an essential time for the body to recover and grow. For children and adolescents, sleep supports healthy physical development and is linked to the secretion of growth hormones that contribute to the growth of bones, muscles, and tissues.
Growth hormones and sleep
During deep sleep, particularly during stages of slow-wave sleep (SWS), growth hormone levels peak, stimulating the growth of bones and tissues. This is particularly important for children, as proper sleep ensures that their bodies can grow and develop at an optimal pace.
Evidence-based research: Studies such as those conducted by Van Cauter et al. (2000) indicate that slow-wave sleep is a key period for growth hormone secretion, essential for physical development. Lack of adequate sleep can interfere with this process, potentially leading to developmental delays.
Orthodontic and skeletal development
For children undergoing orthodontic treatment or experiencing growth spurts, sleep is essential for proper skeletal and dental development. Insufficient or disrupted sleep can lead to growth irregularities, which may affect orthodontic outcomes.
Evidence-based research: Research by Gozal et al. (2001) suggests that children with sleep-disordered breathing often exhibit more severe malocclusions and less optimal skeletal development. This emphasizes the importance of ensuring that sleep is not only adequate in quantity but also in quality.
2. Sleep’s impact on cognitive function and learning
Sleep is crucial for cognitive functions, including memory consolidation, learning, and problem-solving. As a substitute teacher at Legacy Traditional Schools and a tutor at Private Professor Academy, I’ve often seen the direct impact of sleep deprivation on students' academic performance. Sleep is essential for children to retain and process new information, and without it, their ability to learn is compromised.
Memory consolidation and learning
During sleep, particularly during REM (Rapid Eye Movement) sleep, the brain processes and consolidates the information learned during the day. This makes it easier to retain knowledge and apply it in future tasks, such as exams and problem-solving activities.
Evidence-based research: Matthew Walker (2017) explains that sleep plays a critical role in consolidating memories and improving cognitive performance. Studies also show that sleep deprivation impairs the ability to retain new information and hinders problem-solving skills.
Attention and focus
Inadequate sleep affects a student’s ability to concentrate and stay focused, which in turn affects their academic performance. I have worked with many students who struggle to maintain attention and follow through with tasks when they are sleep-deprived.
Evidence-based research: Research by Beebe et al. (2009) in Sleep demonstrated that children who do not get enough sleep have difficulty concentrating, processing information, and responding quickly to learning tasks. This is a common issue I’ve observed in students at both schools, where tired students struggle to stay focused and engaged in the classroom.
3. Sleep and behavioral health
Sleep is essential for emotional regulation and overall mental health. Children who don’t get enough rest are more likely to experience mood swings, irritability, and anxiety, which can interfere with their academic and social lives. Through my work at Private Professor Academy and Legacy Traditional Schools, I’ve seen how lack of sleep leads to behavioral and emotional challenges, which in turn impact a child’s ability to succeed in school.
Emotional regulation
Sleep deprivation makes it harder for children to regulate their emotions. When tired, children are more likely to be irritable, anxious, or even experience depressive symptoms. These emotional fluctuations can cause difficulties in social interactions and academic focus.
Evidence-based research: Studies by Tzischinsky and Shlosberg (2007) found that sleep-deprived children are more prone to emotional instability, which can negatively affect their relationships with peers and teachers and disrupt their academic performance.
Mental health concerns
Lack of sleep is also linked to an increased risk of mental health issues such as anxiety and depression. Adolescents, in particular, are vulnerable to these issues when their sleep is disrupted, as both physical and emotional changes are heightened during these years.
Evidence-based research: According to the National Sleep Foundation (2020), children who sleep less than the recommended 8–10 hours a night are more likely to develop mental health problems like anxiety and depression. These sleep-related challenges can have long-term effects on a student’s mental well-being and academic performance.
5. Tips for promoting healthy sleep habits
Promoting good sleep hygiene is essential for helping children and students get the restorative sleep they need. Based on my experience as a teacher and substitute, I’ve found that students who prioritize their sleep tend to be more engaged and successful in school. Here are some evidence-based strategies to improve sleep quality.
Create a consistent sleep schedule
Encourage children to go to bed and wake up at the same time every day. A consistent schedule helps regulate the body’s internal clock and improves sleep quality.
Evidence-based research: The National Sleep Foundation (2020) recommends a consistent sleep schedule to improve sleep quality and support overall physical and mental health.
Create a sleep-friendly environment
Ensure that the sleep environment is conducive to rest. This includes keeping the room cool, dark, and quiet, and reducing screen time before bed. A relaxing environment signals to the body that it’s time to wind down and prepare for sleep.
Evidence-based research: Research published in Pediatrics (2016) highlights the importance of a consistent bedtime routine and sleep-friendly environment for improving sleep and reducing sleep problems in children.
Deep breathing for relaxation
A powerful tool to relax and prepare for sleep is deep breathing. By practicing deep, controlled breaths, children can calm their nervous systems and reduce stress before bed, making it easier to fall asleep.
To practice deep breathing:
Inhale deeply through the nose for a count of four seconds.
Hold the breath for a count of four seconds.
Exhale slowly through the mouth for a count of six seconds.
Repeat for 5–10 minutes to achieve a relaxed state.
Benefits: Deep breathing activates the parasympathetic nervous system, helping reduce heart rate and stress, which prepares the body for restful sleep.
Evidence-based research: Studies by Khoury et al. (2013) show that deep breathing exercises lower heart rate and reduce anxiety, making it easier to fall asleep.
Mindfulness and relaxation
Incorporating relaxing activities such as reading or meditation before bed can also help children wind down. Encouraging them to take time for calm, mindful activities reduces stress and promotes better sleep quality.
Evidence-based research: Mindfulness practices have been shown to significantly improve sleep quality by reducing sleep-related anxiety and stress (Khoury et al., 2013).
Conclusion
Sleep is not a luxury; it is essential to healthy growth, cognitive development, emotional regulation, and overall well-being. As I have seen in both my roles at Private Professor Academy and Legacy Traditional Schools, children who lack adequate sleep struggle with focus, emotional stability, and academic performance. Ensuring that children prioritize healthy sleep habits is critical to their success in school and in life.
By promoting a consistent sleep schedule, creating a sleep-friendly environment, and practicing relaxation techniques like deep breathing, we can help children and students harness the power of sleep to thrive academically, socially, and emotionally. Let’s continue to encourage good sleep hygiene as a foundation for lifelong success.
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Read more from Dr. Allena Brockette Ziza
Dr. Allena Brockette Ziza, Private Professor Academy
Dr. Allena Ziza is a disciple, retired orthodontist, educator, and entrepreneur dedicated to creating positive change through education and humanitarian work. She founded Private Professor Academy, an online platform providing K-12 academic support, and is pursuing her mission of global peace and empowerment, particularly for women and children. With a passion for faith, culture, and service, Dr. Ziza combines her expertise to impact lives worldwide.
