Becoming a Sleep Champion

Sleep is like charging a battery for your body and your brain. When you sleep, your body gets busy growing, healing from scrapes, and fighting off germs. Your brain gets busy sorting all the things you learned during the day, like a librarian organizing books!For 4th graders, getting enough sleep is super important. It helps you pay attention in class, solve problems, be in a good mood, and have enough energy for sports and playing with friends. Most kids your age need about 9 to 11 hours of sleep every night.

Imagine the hour before your bedtime is a special 'Power Down' time. It's a time to help your brain and body get ready for sleep. The most important rule is: no screens!The blue light from TVs, tablets, phones, and video games can trick your brain into thinking it's still daytime. Here's how to have a great 'Power Down' Hour:One hour before bed: Say goodbye to all screens.Choose a calm activity: Read a book, draw a picture, listen to quiet music, do a puzzle, or talk with your family about your day.Start your routine: Brush your teeth, put on your pajamas, and get your things ready for the next day.This routine tells your body, 'Okay, it's almost time to rest and recharge!'

Your bedroom should be a peaceful place for sleep, like a cozy cave. A good sleep environment can help you fall asleep faster and stay asleep all night. Here’s how to make your room a 'Cozy Cave':DARK: Use curtains or blinds to block out streetlights. Turn off all the big lights. If you need a light, a small, dim nightlight is best.QUIET: A quiet room is a calm room. You can ask your family to be quiet near your room. Sometimes, the soft hum of a fan can help block out other noises.COOL: It's easier to sleep in a room that is slightly cool, not too hot or too cold. You can always snuggle under your blankets if you need to be warmer.