Sleep

WHY WE SLEEP AT NIGHT

After a full night of sleep, you wake up ready for a new day of school, fun activities and family time. You use a lot of energy to go to school, play outside at recess, do your homework, go to piano lessons and participate in EMA and by the end of the day your body needs to rest.

SLEEP IS SO IMPORTANT!

You are like a race car, with your gas tank full in the morning, and empty by the end of the day. Just like your parents have to go to the gas station to refuel their car, you
fill up your own “gas tank” while you sleep. A full sleep tank gives you enough energy to be at your best the next day.

YOUR BRAIN NEEDS SLEEP SO YOU CAN: SLEEP IS SO IMPORTANT!

Remember what you learn
Pay attention and concentrate
Solve problems and think of new ideas
ReWire - after a long day of learning, the brain needs time to make the connections and actually learn. We do this during sleep.

YOUR BODY NEEDS SLEEP SO YOUR:

Muscles, bones and skin can grow
Muscles, skin and other parts can fix injuries
Body can stay healthy and fight illness
Nervous system can ReWire and learn the physical skills you practiced in EMA class.

THE BEST BRIDGE BETWEEN DESPAIR AND HOPE IS A GOOD NIGHT’S SLEEP.”

― MATTHEW WALKER, WHY WE SLEEP

HOW SLEEP WORKS

Light lets you know when to sleep and when to be awake. When you open your eyes in the morning, sunlight signals your brain it is time to wake up. As day turns to night, your brain makes a chemical called melatonin (mel-a-TONE- in) that makes you sleepy. Because light can wake you up, your room should be dark when you sleep.

WHAT TIME DO YOU GO TO BED?

Children 10 and under should be in bed by 8:30pm.

Pre-teens and teens should be in bed before 9:30pm, 10pm at the very latest and
only rarely. If you are going to bed after 10pm, what you are doing at that time?

Homework - OK, but why didn’t you finish it earlier?

TV/computer - not okay. Keep TV and computer games to earlier in the day

WHEN YOU GET ENOUGH SLEEP:

Pay attention better in school
Be creative and think of new ideas
Fight sickness so you stay healthy
Be in a good mood
Get along with friends and family
Solve problems better (like complicated math problems)
Learn and remember your new form in one class

WITHOUT ENOUGH SLEEP YOU CAN:

Forget what you learned
Have trouble making good choices
Be grumpy and in a bad mood
Have trouble playing games & sports
Be less patient with brothers, sisters, and friends
Have trouble listening to parents and teachers
Have trouble learning anything in EMA

CAN’T SLEEP?

Are you afraid of the dark?
Are you worried about something?
Are you upset?
Are you hungry or too full?
Do you have to pee?
Is your mind racing?
Did you just finish playing video games or watching TV?

5 WAYS TO FALL ASLEEP

Have the same sleep routine every night
Have a technology curfew. Turn off the TV/Computer/iPad/video games at least 30 minutes before bed.
Brush, floss, wash your face, comb your hair - feel fresh for bed.
Tell everyone in your family “I love you” before bed. Give everyone a hug.
No bright lights in your bedroom at bedtime.
Read quietly for 10-15 minutes.
Meditate - a few minutes of meditation with your parent can really help.
Zen breathing - take a deep breath in through the nose, then let is slowly out through the mouth while imagining the whole body sinking deep into your bed. Repeat this 5 times, sinking deeper each time.

The instructors at Excel Chilliwack are excellent. They are great with children, teens and adults. I've seen how much the kids just love their instructors. They are great role models - strict, but caring and loving. The training area is massive and allows plenty of space for training. Highly recommend.
Kumar
My husband and I decided we wanted our girls in something that will teach them discipline, strength, and ways to defend themselves. After looking at a few other places we decided on Excel and it was the best choice ever. The teachers and student helpers are simply amazing and truly care about the children and helping them. We have found our forever home with Excel!
Nikita
I would rate higher if i could. Amazing instructors that actually care about the kids achieving goals and succeeding. I have taken my child to other Karate classes before and it was basically let the kids run around for 30 minutes. Excel is totally different and my child loves going. Thank-you to Adam and his amazing team.
Kristi
We are having the most amazing experience here at Chilliwack Excel Martial Arts. My daughter done a lot of different types of activities but this is by far her favourite.
Every day she she is having so much fun while learning so many new things and making life long friendships! Teachers are amazing and such good role models for the kids.
100% recommend giving them a try, and the first class is free if you are unsure if this is for you or your kid!
Olessya
Excel Martial Arts Chilliwack isn't just a gym. It really is a family, with how much care goes into the students that train. They have proficiently adapted to COVID restrictions and keep their gym in super clean condition. I highly recommend this gym to anyone, such a genuine and positive atmosphere!
Camren