Nutrition, Sleep & Learning

Hi there. In this education post, I talk about nutrition, sleep and learning.

This post is based on me seeing a student in the past who was not able to learn as he is always tired and sleepy.

Sleep & Learning

Sleep is very important for kids, teenagers and adult learners. Not getting enough sleep affects energy levels and attention spans.

A routine is helpful to develop discipline and maintain consistency. If a child has school at 8:30 AM, waking up at 7:00 AM could be really good. One hour from 7 AM to 8AM to wake up, maybe exercise/stretch, have breakfast, brush teeth, get ready and go to school.

According the MedcineNet, kids at 7 years old require 10.5 hours of nighttime sleep. The hours decrease as the child gets older until age 18. Those aged 14 to 18 years require 8 to 9 hours of sleep.

Given the require sleep hours, bedtimes will be important. If a child requires 10 hours of sleep then bedtime at 9PM is needed. This would be from 9PM bedtime to 7AM wake-up time.

High school students (gr9 to gr12 aged 14 to 18) can have later bedtime to meet their 8 to 9 hours of recommended sleep. Bedtimes for high school could be at 10PM or 11PM if they have to wake up at 7AM. Later bedtimes help older students if they have a lot of homework, sports and/or hobbies that take up time.

What Kids Eat Matters

The phrase "You are what you eat" does hold true in a lot of ways. There is a reason why parents want kids to eat their vegetables. It is good for you, helps kids grow and it helps their brains.

Source

Good foods that help kids focus include:

• Protein rich foods like eggs, beans, chicken, yogurt and cheese
• Complex carbohydrates like whole grains, oats and sweet potatoes.
• Avocados as they contain healthy fats
• Fruits & vegetables

Have kids avoid junk food and processed foods. In my experiences, if I have junk food I do get reduced focus. Those who do not eat healthy may have nutrient deficiencies which affects attention spans.

Being in a good learner is not limited to studying techniques. Trying to be in good physical and mental condition is important in digesting information and for retaining information and cognitive ability.