A good night’s sleep is essential for improving school performance.

Is your child not performing well in school? Poor sleep may be the cause of this problem. Learn how to help children have a good night's sleep!

Children need much more than just one night of sleep to develop and maintain good health.

Did you know that your children's sleep is related to their academic performance? The so-called "sleep hygiene" can be one of the factors that ensure a peaceful and pleasant night.

Some research led by sleep expert Wendy Hall from the University of British Columbia shows that when children do not get enough good sleep, they are more likely to have problems in school and slower development.

Sleep hygiene: what it is and how to practice it

Sleep hygiene involves adopting certain practices before bedtime to ensure a peaceful and restful night's sleep.

Practices such as keeping the environment quiet, maintaining a comfortable temperature, and avoiding the use of cellphones shortly before bedtime can significantly improve sleep quality.

Here's how to practice sleep hygiene:

• Read a good book before bed (if the child cannot read yet, telling a story to them makes all the difference).
• Establish regular bedtimes.
• Avoid having the room too stuffy or too cold.
• Avoid playing or exercising close to bedtime.
• Avoid consuming caffeine-containing foods before bed, as they can stimulate sleeplessness.
• Avoid schoolwork or activities that stimulate the mind when preparing to sleep.
• The more children are exposed to electronic devices at night, the less they will sleep. So, no cellphones or video games.

How many hours of sleep are necessary

The amount of sleep needed varies according to the age of children.

Each age group requires an appropriate amount of sleep to feel well, according to the American Academy of Sleep Medicine.

• From 4 to 12 months old, babies need more sleep, between 12 and 16 hours.
• Children aged 1 to 2 years should sleep for 11 to 14 hours.
• From 3 to 5 years old, the hours of sleep decrease a bit but should still be 10 to 13 hours.
• From 6 to 12 years old, it is ideal to sleep for 9 to 12 hours per night.
• From 13 to 18 years old, 8 to 10 hours of sleep are sufficient.

But why does poor sleep affect studies?

When children do not sleep well, it is common for them to have difficulty maintaining attention.

Moreover, it is during sleep that the learning and knowledge acquired throughout the day are consolidated.

Therefore, when we don't have a good night's sleep, we face difficulties in absorbing new content.