By William Rowen Healthy Roar reporters | Sleep is one of the most important things we do for our health, according to Ms. Miles, school nurse. 

In a recent interview with Healthy Roar reporters, she talked about why sleep is so important, how it helps our bodies and learning, and what to do when kids have a hard time falling and staying asleep.

“During sleep, your body is repairing itself,” Ms. Miles said. 

When you’re sleeping, your body can fix itself, so if you’re feeling sick and you get a good night’s sleep, you will wake up and you might feel a little bit better, she said.

 She also said that when you’re asleep, your brain is working hard to remember all of the important things you learned, so sleeping helps your memory and learning. Ms. Miles recommends getting a good night’s sleep after studying for a test because it can help you remember important details. Sleep can also help you grow and maintain a healthy weight, she said.

Elementary school students should sleep between 9 and 12 hours a day, according to the American Academy of Pediatrics.

Ms. Miles shared that her own routine help her get good sleep.

Her routine includes taking a warm shower and listening to nature sounds. Like most people, Ms. Miles sometimes has trouble falling and staying asleep. She said that reading a good book, drinking tea, or smelling spray like lavender can help her fall asleep.

During the day, Ms. Miles has activities like gardening that help reduce stress and help her sleep. 

If you’re having trouble falling and staying asleep, try these tips from Ms. Miles: 

• Put your phone and screens away at least an hour before bedtime.
• Read a good book in bed. Have a routine so that you’re going to bed at the same time every night.
• Do things every day that help you relax. If you wake up in the middle of the night, don’t look at your phone.
• Talk to your parents and maybe a doctor if you have often have trouble sleeping.

Illustration by Millie, Alexander Adaire Fit Fish, 2024–25.