Habits such as sleep, nutrition and sports are acquired during childhood, and they positively affect our children’s future lives with the right interventions. They help our children to look at life with a positive perspective, to be self-confident individuals, to communicate effectively with their environment and to have a healthy psychology.
Sleep; It is one of the basic needs for survival. It provides the renewal of the cells in the body, the body to rest, the formation of the biological clock, the strengthening of the memory, and the secretion of serotonin, known as the happiness hormone. Quality sleep, on the other hand, makes it easier for our children to feel fit after waking up, to make the learned knowledge permanent, to accelerate their memory functions, and to increase their school success to the highest level.
In adolescence, having a regular sleep and meal time, not skipping meals, giving importance to breakfast, eating healthy foods instead of consuming packaged foods strengthen the biological structures of children. Taking some minerals such as calcium for bone development, protein for muscle development, iron, zinc and magnesium strengthens their immune system.
Many studies indicate that factors such as sleep and nutrition can reinforce the work habits of adolescents, improve their attention and focus skills, accelerate their planning and organizational skills, increase their motivation for education, and enrich their social lives. He also states that children’s physical activities can make them more self-confident, active, energetic, social, productive and creative.
However, inadequacy of these habits can cause children to feel tired and unhealthy, to experience physical, emotional or behavioral problems, and to encounter academic difficulties. Spending too much time on social media before going to bed can make it difficult for them to go to sleep. While sleep can go up to 13 hours in the preschool period, the most effective sleep in adolescence is between 8 and 10 hours.
Suggestions for Parents on Sleep and Nutrition
As parents, helping your children consume foods such as herbal tea, milk or yoghurt before going to bed and keeping them away from sweets, coffee, chocolate or energy drinks will accelerate their transition to sleep in order to help them fall asleep more easily. In addition, giving importance to the room temperature being warm and the air clean will ensure that they have a better quality sleep.
Limiting the screen, taking care to stay away from technological devices and social media, supporting them to read books or listen to calm music will help your children to relax and relax.
Talking about their school life or friendships before going to bed and adapting to the family bedtime will help your children feel more peaceful and safe. If you have been observing that your children have difficulties in sleeping for more than a month, it would be useful to consult a specialist.
