For this month’s message, I want to explore sleep as a seed for learning and how we can cultivate healthy sleep habits to ensure these seeds flourish. Over Teacher’s convention I had a chance to listen to a speaker talk about slow education- and he talked a lot about the need for a rested mind. Did you know that an over-active brain with little or no rest or boredom does not learn as much or perform as well as a brain that has good rest and time to be bored? It is in these times that our brains grow connections and sprout creativity. Just as a plant requires water, sunlight, and nourishment to thrive, so too does the seed of learning require adequate sleep to blossom. 

Research has shown that sleep plays a vital role in consolidating memories and strengthening neural connections, essential processes for effective learning. When children are well-rested, their minds are better equipped to absorb new information, make connections between concepts, and retain knowledge over time. In essence, sleep acts as the water that nourishes the soil, providing the essential nutrients for growth and development. 

The Canadian Pediatric Society suggests the following guidelines for sleep within a 24 hour period:  

If we count backward from perhaps a child waking up at 7:00 am- good bedtimes for our students would be:  

As teachers, we find the longer the child has rested the night before, the more they are engaged in learning the next day.  

Bedtime can be hard for kids- because playing is much more fun! Establishing a consistent bedtime routine is akin to preparing the soil for planting. Here are a few ways to establish healthy sleep habits I have gathered from the resources online:  

• Establish a Consistent Bedtime Routine: Create a calming bedtime routine that signals to your child that it's time to wind down. This could include activities like reading a book, washing their faces with a warm cloth, or practicing relaxation techniques. Consistency is key- it doesn’t have to be unique- the same routine every night to helps a child's body recognize when it’s time to sleep. 
• Set a Regular Sleep Schedule: Maintain a consistent sleep schedule with set bedtimes and wake-up times for children, even on weekends. Consistency helps regulate children’s internal clock, making it easier for them to fall asleep and wake up naturally. Letting children stay up late or sleep excessively can disrupt their sleep patterns. 
• Create a Sleep-Friendly Environment: Create a bedroom that is comfortable, quiet, and dark. Use blackout curtains to block out any light, and consider using white noise machines or fans to mask any disruptive noises. Keep electronic devices out of the bedroom, as the blue light emitted by screens can interfere with sleep. 
• Limit Screen Time Before Bed: Reduce children’s exposure to screens, such as TVs, computers, tablets, and smartphones, in the hour leading up to bedtime. The blue light emitted by screens can slow the production of melatonin, a hormone that regulates sleep. This makes it much harder for children to fall asleep. Encourage calming activities instead, like reading or listening to soft music. 

We support students in this as well- by encouraging them to go to sleep early, and teaching them about the effects of screen time and late nights on their learning. By working together to encourage and cultivate healthy sleep habits, we can provide our children with the essential nutrients they need to flourish academically, socially, and emotionally. 

Thank you as always in our partnership in education. 

Linda Doyle, Principal

Catherine Nichols Gunn School