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Spokane, Washington  Est. May 19, 1883

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Sleep is a complex process that is integral to child’s proper development

Staff illustration by Molly Quinn (Staff illustration by Molly Quinn / The Spokesman-Review)
By Valerie Strauss Washington Post

It happens to most kids at one time or another: You wake up in the morning facing a new day – only to yawn and wish you could go back to sleep.

Several things can cause you to feel tired, but there are things you can do to avoid it.

The amount of sleep you get each night is vital. You may think eight hours sounds like enough, but it isn’t. Experts say that kids ages 5 to 12 need about 10 to 11 hours of sleep every night.

Changes to your sleep schedule can also make you tired, and so can stress.

So can certain health issues. If your body is fighting a cold, it is going to require more sleep than when you are well.

Sleep may seem like a simple process, but it isn’t. A lot of stuff is going on in your body and brain while you slumber.

There are five stages to what is called a sleep cycle. The entire cycle generally lasts 90 to 120 minutes and repeats about five times during the night.

The first four stages account for about 75 percent of your night. During this period, your body goes from light to deep sleep. Body functions such as blood pressure and body temperature drop. Muscles relax. The blood supply to your muscles increases and tissue growth and repair occurs.

Hormones, such as those that help you grow, are released throughout your body.

Then in Stage 5, things change.

You go into what is called REM (rapid eye movement) sleep, meaning that your eyes dart back and forth. This is the time when your brain becomes active and most dreams occur. Your body becomes somewhat immobile.

Experts aren’t sure why we dream, but they believe it is important in human development.

The National Sleep Foundation did a nationwide survey a few years ago that found that many kids have sleep problems at least a few nights a week.

Too little sleep leaves you more than just tired. Sleepiness can cause, or make worse, behavioral problems that affect your ability to do your best at school.

Here are some things that experts say can help you get a good night’s sleep:

•Go to sleep at the same time each night.

•Keep your bedroom dark, cool and quiet at bedtime.

•Keep TVs and computers out of the bedroom.

•Limit drinks with caffeine, which can include some soda. Caffeine stimulates your central nervous system, making it hard to go to sleep.

So next time your parents tell you it is time to go to sleep, stop arguing. They’re right.