Your Brain Needs Zzzzzs

Your body and your brain need sleep. During sleep, the brain sorts through and stores information, replaces chemicals, and even solves problems while you snooze.

Most kids don’t get enough sleep. Children 5 to 12 years old need 9 to 12 hours each night. Not every child is the same and some children need more sleep than others.

Can you think of a time when you didn't get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you're not at your best. Without enough sleep, children can feel moody, tired, or cranky. It might be hard to pay attention or follow directions. School work that's normally easy may feel impossible, or they may feel clumsy playing your favorite sport or instrument.

One more reason to get enough sleep: If you don't, you may not grow as well. That's right, too little sleep can affect growth and your germ-fighting immune system, which keeps you from getting sick.

How Can I Sleep Better?

For most children, sleeping comes pretty naturally. Here are some tips to help you catch all the ZZZs you need:

• Try to go to bed and wake up at the same time every day, even on weekends. This helps your body get into a routine.
• Turn off the TV, computer, and other devices, including phones, at least 1 hour before it’s time to sleep.
• Follow a bedtime routine that is calming, such as taking a warm bath or reading.
• Don’t have drinks with caffeine in them, especially in the late afternoon and evening. Coffee, tea, energy drinks, and some sodas have caffeine.
• Don't watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.
• Don't exercise just before going to bed. Do exercise earlier in the day — it helps a person sleep better.
• Use your bed just for sleeping — not doing homework, reading, playing games, or talking on the phone. That way, you'll train your body to connect your bed with sleep.