Rest and Good Sleep

When you fall asleep, it might seem like nothing is happening — but your body is actually working very hard. Sleep is not just a pause in your day; it is an essential time when your body repairs itself, organizes your memories, and prepares you for the next day.

What happens during sleep

• Muscle repair and growth: Your body releases growth hormone during deep sleep. This is when muscles that were broken down during exercise are repaired and made stronger. Children grow during sleep too — literally.
• Memory consolidation: While you sleep, your brain sorts through the day's experiences and moves important information from short-term memory into long-term memory. This is why you remember things better after a good night's sleep.
• Immune system boost: Your body produces infection-fighting cells and proteins called cytokines during sleep. These strengthen your immune system, helping you fight off colds, infections, and illness.
• Energy restoration: Your cells replenish their energy stores during sleep so your body and brain are fully charged for the next day.

How much sleep do children need?

• Children aged 6–12 need 9–11 hours of sleep every night.
• Not getting enough sleep regularly leads to: difficulty concentrating, poor memory, weakened immune system, mood swings, and slower growth.

Good sleep habits

• Go to bed at the same time every night — a regular sleep schedule trains your body clock.
• Avoid screens for 1 hour before bed — blue light from devices signals the brain to stay awake.
• Keep the bedroom dark and quiet — darkness signals the brain to release melatonin, the sleep hormone.
• Avoid sugar and caffeine in the evening — these keep the nervous system active.
• Do a calming activity before bed — reading, gentle stretching, or quiet breathing helps the brain wind down.