Every adult understands why sleep is so important—it helps you stay focused at work, wake up feeling refreshed, and stay healthy. However, it is just as critical for kids and teens. But sleep isn’t just about the number of hours your child spends in bed; it’s also about the quality of that sleep, which can be influenced by diet and exercise.
The Role Sleep Plays in Development
Sleep is essential for children and teenagers because it supports nearly every aspect of growth. During sleep, the body produces growth hormones, which are vital for development. The National Sleep Foundation recommends that school-aged children (6-12 years old) get 9-12 hours of sleep per night, while teenagers (13-18 years old) should aim for 8-10 hours.
How Diet and Exercise Impact Sleep
What your child eats can significantly impact their sleep quality. Foods rich in vitamins and minerals can promote better sleep by encouraging the production of sleep-regulating hormones like melatonin. On the opposite end, a diet high in sugar, caffeine, and processed foods can disrupt sleep patterns. Exercise is another thing that influences sleep quality. Regular physical activity helps children and teens fall asleep faster and sleep deeper. Exercise reduces levels of the stress hormone cortisol, which can interfere with sleep, and increases the production of endorphins, which promote relaxation and a better mood.
Simple Tips to Improve Sleep (and Diet and Exercise!) for Your Kids and Teens
- Create a consistent bedtime routine for your kids and teens.
- Make sure that their bedrooms are conducive to sleep and use white noise machines if necessary to help them relax.
- Restrict screen time before bed, since the blue light from devices can interfere with melatonin production.
- Encourage proper diet and exercise.
- Set a good example by maintaining healthy sleep habits yourself to show your children the importance of prioritizing rest.
Strengthen Baltimore’s Youth with MissionFit!
At MissionFit, we recognize the fact that community, family, and healthy social relationships are essential to setting goals. We are highly dedicated to strengthening Baltimore youth through classes and an open gym. It’s our goal to encourage positive traits, like respect and teamwork, and provide children with a place to gain self-confidence and enjoy some exercise. To learn more about our classes or donate to support our mission, visit our website. We’re making health a possibility and a priority for Baltimore’s youth and helping to foster more black leaders from Baltimore. If you want to support youth programs in Baltimore, here are two easy ways to do so through MissionFit:
Donate here if you believe community, family, and relationships impact health!
You can put your online shopping to good use by donating a percentage of your purchase with AmazonSmile! To get started, sign in here, search for “MissionFit” and select us as your charity of choice.
