Parents often ask me how their children can gain a competitive advantage in their academics, athletics or any other areas in which they are involved. Should we consider getting a tutor? Should he/she train or study more? Should we “do” more? These are all common questions I receive and the assumption is that the more you put in, the more you get out. While this concept is not necessarily wrong in that practice makes perfect (read Malcolm Gladwell’s Outliers), it doesn’t look at the importance of balance in the development phase of a child. That balance is linked to healthy eating habits and in a lot of cases, sleep. Staying up later to study, not having a regular daily sleep routine, and not focusing on setting positive sleep conditions can actually negate all of the extra “practice” hours. A quick search on the internet regarding the benefits of sleep will pull up a plethora of sources endorsing positive sleep habits that improve memory, spur creativity, sharpen attention, maintain a healthy body and lower stress. Some studies have even suggested that better sleep will lead to a longer life. So as a parent, if you are challenging your child to achieve greater results (in any context), first review their sleep routine and examine which changes can be made. You may be surprised by the results of establishing a healthy sleep routine and the competitive advantage that comes out of it. For the record, the average teenager gets approximately 7 hours of sleep per night, however, a consistent recommendation is approximately 9 hours. And taking a 2-hour nap in the middle of the day does not count (in fact, avoid this altogether as it can have an adverse affect on healthy sleep at night)!
Here are 10 tips that can lead to better sleep (source: signatureMD.com):
1. Maintain a consistent schedule (if you do this, you are more likely to sleep and wake according to an “internal” alarm clock)
2. Lessen caffeine consumption
3. Turn off screens at least 1 hour before bed
4. Eat your last meal more than 3 hours before bed
5. Have a sustaining meal so you don’t go to bed on an empty stomach (but don’t forget tip #4)
6. Participate in regular exercise
7. Limit the amount you drink before bed
8. Make sure your bedroom is a dark and quiet space
9. Make sure your mattress and pillow are comfortable
10. Avoid daytime naps