Children have been on holiday for some weeks now and the temptation for some parents to overindulge them in various activities is naturally high. Well, while it’s in order to make the children work or engage in various leisure activities, it’s vital to remember that holidays are meant for rest, according to experts.

Parents, therefore, ought to ensure they monitor their children, especially in as far as getting enough sleep and rest time is concerned. This is because some children choose to use all their free time watching television, playing video games, or even loitering in their neighbourhoods, among others.

Passive leisure, according to experts, might put them at a high risk of getting chronic health problems such high blood pressure, heart disease and stroke.

Eugene Habimana, a general practitioner at University Teaching Hospital, Kigali, (CHUK), says good sleep plays a vital role when it comes to brain development.

"It’s important to ensure children are able to get sufficient sleep because it provides a conducive environment for their bodies’ and brains’ growth and development. In order for the brain to function well, enough sleep is needed, and this also boosts one’s concentration,” he says.

Although sleep varies from individual to individual, in general, growing kids need more sleep than adults, and10-12 hours of sleep are recommended for children aged below 12.

Diana Nawatti, a head teacher and counselor at Mother Mary Complex Kibagabaga, Kigali, says before students break off for holiday, they have been through a lot of pressure, especially during their examinations due to long hours of revising. The holiday, she says, would be the best time for them to get the required rest.

According to the recent study carried out by Mayo Clinic, most teens need about nine hours of sleep a night, and sometimes more. This is to maintain optimal daytime alertness.

The study says sleep deprivation can have serious consequences, adding that tired teenagers can find it difficult to concentrate in whatever they do, contribute to mood swings and behavioural problems.

How to monitor your child

It might be hard to control how your child spends their free time, but Jackyline Irabagiza, a counsellor and mentor at Martyrs School in Remera, Kigali, says it all depends on how much time you set for such activities.

"As a parent, you should limit your child’s use of the internet, video games and TV in the hours before they go to bed. Also, computers and TV sets should not be in their bedrooms,” she says.

Irabagiza adds that a good parent should pay attention to how thir kids rest, warning that too much sleep would again make the child lazy and can be a recipe for some health conditions.

"A parent should make an effort to send their children to bed early and wake them up early so that they get used to a good sleeping schedule,” she says.

Apart from just sleeping, Nawatti says every child needs to rest to be able to do their other daily activities well.

"This helps them to relax and refresh their minds. Also, if your child is talented in something like singing, dancing or playing guitar, this is the right time to monitor them do that,”she says.

Claude Kwizera, a parent from Nyarutarama, Kigali, says parents should not use this time to overload their kids with work.

"Learning how to make your child feel comfortable during this time will improve their concentration when school opens,” he says.

Kwizera adds that letting the children do the house chores in turns will help them stay relaxed and feel they are appreciated.

According to Dr Habimana, parents should not give their children snacks or refined sugars minutes before bedtime.

"Processed sugar causes a spike in blood sugar, followed by a drop that can wake someone up, even in the middle of the night thus interrupting one’s sleep,” he warns.

Also making sure the children have eaten a good and well-balanced meal is ideal.

Dr Habimana notes that going to bed when one is not satisfied or hungry prevents them getting enough sleep. On the other hand, eating too much also keeps one awake due to digestion problems.

He says a glass of milk will ensure that the feeling of hunger is suppressed.