Rest and Good Sleep
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What you will learn
- 1Explain why the body needs sleep — muscle repair, memory storage, immune boost, energy restoration
- 2State how many hours of sleep children aged 6–12 need each night
- 3Describe good sleep habits and the science behind why each one helps
Mini Lesson
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 storage: 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 makes germ-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 9–12 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 caffeine in the evening — it is in soda, tea, and chocolate, and it keeps your brain awake.
- Do a calming activity before bed — reading, gentle stretching, or quiet breathing helps the brain wind down.
Words to know
Sleep
A natural resting state when the body and brain carry out repair, memory, and immune work
e.g. children aged 6–12 need 9–12 hours each night
Melatonin
The sleep hormone released by the brain when it gets dark, signaling that it is time to rest
e.g. a dark bedroom helps the brain release melatonin
Cytokines
Infection-fighting proteins made during sleep that strengthen the immune system
e.g. people who sleep well usually get sick less often
Growth hormone
A hormone released in deep sleep that repairs muscles and helps children grow
e.g. muscles heal and bones grow longer during sleep
Body clock
The internal rhythm that tells your body when to be awake and when to sleep
e.g. a regular bedtime trains your body clock
Ask yourself: Can I name three things that happen in my body during sleep and say how many hours children need?
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