Summer is an exciting time for children: school holidays, outdoor activities and lots of time to play. However, it is essential that despite all the fun, children continue to get a good night's rest. Getting a good night's sleep during the summer not only helps maintain your energy and good mood, but it is also crucial for your growth and development. From CanaryDoctor, We will explore the importance of rest in children during the summer and how prolonged sleep encourages their growth.
The role of sleep in child growth
Sleep is a vital part of child development. During sleep, children's bodies perform several essential functions for their physical and mental growth. One of the most important processes is the release of growth hormone (GH), which occurs mainly during deep sleep phases. This hormone is essential for the development of bones, muscles and other tissues.
Benefits of long sleep
- Physical growth: Growth hormone is released in greater quantities during deep sleep. Sleeping for long hours ensures that children spend more time in this phase of sleep, which facilitates their physical growth.
- Cognitive development: Sleep is also crucial for brain development. During sleep, the brain processes the day's information, consolidates memory, and promotes learning. Adequate rest helps improve concentration, school performance and cognitive skills.
- Emotional health: Sleep directly affects mood and emotional well-being. Children who sleep well are less likely to experience irritability, anxiety, and other emotional problems.
- Immune system: A good rest strengthens the immune system, helping children fight infections and illnesses more effectively.
Tips for a good rest during the summer
Despite the change in daily routine during the summer, it is important to maintain healthy sleep habits to ensure children get the rest they need.
Maintain a sleep routine
Establishing and maintaining a regular sleep routine, even during vacations, helps children have a consistent sleep schedule. Try to get them to go to bed and get up at the same time every day.
Environment conducive to sleep
Make sure your child's bedroom is a suitable sleeping environment. Keep the room cool, dark and quiet. Use blackout curtains to block light and keep noise to a minimum.
Limit the use of electronic devices
Exposure to blue light from electronic device screens can interfere with the production of melatonin, the hormone that regulates sleep. Avoid using devices such as tablets, phones and televisions at least an hour before bedtime.
Physical activities during the day
Regular exercise helps children burn energy and promotes deeper sleep. Encourage your children to participate in physical activities during the day, such as playing outside, swimming, or playing sports.
Avoid heavy meals before bed
A light, healthy dinner can help children feel comfortable and ready for sleep. Avoid heavy, stimulating foods like chocolate or caffeinated drinks before bed.
Establish a relaxation routine
Creating a relaxing bedtime routine can help children prepare for sleep. This may include calming activities such as reading a book, taking a warm bath, or listening to soft music.
Local recommendations in Canary Islands
The Canary Islands, with their warm climate and pleasant temperatures, offer a perfect environment to enjoy summer. However, it is important to ensure that children do not overheat during the night. Maintaining good ventilation in the room and using light bedding can help children sleep comfortably.
In addition, local authorities, such as the Canarian Health Service, recommend that parents be attentive to signs of lack of sleep in children, such as irritability, difficulty concentrating and daytime sleepiness.
Adequate rest is essential for children's growth and development, especially during the summer when activities can be more intense. Maintaining healthy sleep habits and ensuring an environment conducive to rest can help children get the long sleep they need to grow and develop optimally. Thus, they will be able to enjoy a summer full of energy and well-being, making the most of every day of their vacation.
