Jefferson County ESC
Virtual Learning Academy
Did you know this week in our Current Events Course we learned about the importance of sleep and how it helps the immune system and one's general health?
It's a great course to enroll your student in for the latest on current events in Ohio and around the world. Parents and teachers can also take this course.
Video from our Current Events Course
Here is an overview:
Rest Can Boost Your Health
- It's still peak respiratory virus season, and the Centers for Disease Control and Prevention (CDC) reports a high number of flu-related emergency department visits nationwide. With additional concerns over RSV and COVID-19, experts emphasize the importance of strengthening our immune systems - and one of the most effective ways to do that is through sleep.
How Sleep Helps Protect You from Illness
- Dr. Michelle Drerup of the Cleveland Clinic explains that adequate sleep plays a crucial role in supporting and regulating the immune system. Quality rest helps the body defend against infections and inflammation, making it an essential part of staying healthy during flu season.
- But getting good sleep doesn't happen by chance - it requires practicing good sleep hygiene. Here are some expert-backed tips for better rest:
Simple Habits for Better Sleep
1. Stick to a Routine - Go to bed and wake up at the same time every day, even on weekends.
2. Create a Sleep-Friendly Environment - Keep your bedroom cool, dark, and quiet.
3. Limit Screen Time - Turn off electronic devices at least 30 minutes before bed to reduce exposure to blue light.
4. Be Mindful of Caffeine & Exercise - Avoid caffeine late in the day and don't exercise too close to bedtime.
5. Use Your Bed for Sleep Only - Avoid watching TV, scrolling on your phone, or working in bed.
6. Wind Down Before Bed - Engage in relaxing activities like reading, listening to soft music, or deep breathing.
Why Sleep Matters for Learning & Health
- Beyond boosting immunity, sleep plays a vital role in overall well-being. Dr. Sally Ibrahim, a sleep specialist at UH Rainbow Babies and Children's Hospital, highlights the benefits of sleep for students:
- Memory Consolidation - While we sleep, our brains organize and store new information, helping us retain knowledge.
- Better Focus & Academic Performance - Lack of sleep can make it harder to concentrate and remember lessons.
- Regulating Health - Sleep supports heart health, sugar control, and emotional well-being.
How Much Sleep Do You Really Need?
Dr. Ibrahim provides these guidelines for healthy sleep duration:
- Children (8-12 years old): 9 to 12 hours per night
- Teenagers (13-18 years old): 8 to 10 hours per night
- Cramming for a test late at night? Think twice! While studying is important, sleep is essential for memory retention. A well-rested brain is more efficient at recalling information than one running on caffeine and exhaustion.
The Role of Electronics in Sleep
- Dr. Ibrahim's daughter, a sixth grader, brought up an important point: electronics are hard to avoid at night, but it's about choosing wisely. Instead of engaging in stimulating activities like video games or social media, try:
- Listening to relaxing music
- Tuning in to a calming podcast
- Reading a book
- These activities can ease the mind into a restful state, helping you wake up feeling refreshed and ready to tackle the day.
Final Takeaway: Prioritize Your Sleep
- The CDC reminds us that sleep isn't just about feeling rested - it lowers stress, improves focus, and helps protect against chronic illnesses. Whether you're fighting off seasonal viruses or aiming for better grades, prioritizing quality sleep is a game-changer.
- So, is eight hours enough for you? If you're a night owl struggling with routine, try making small adjustments - your body and mind will thank you!
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