Healthy Sleep Habits for Children
A good night’s sleep is an important part of staying healthy, especially for children. “When children are well-rested, they feel better, and they usually perform better in school,” said Trina Marsh, Manager of the Phoebe Sleep Disorders Center.
Experts say pre-schoolers should get 10-13 hours of sleep each night. The optimal number for children from 6-13 years of age is 9-10 hours. If your child is 14-17, he or she needs 8-10 hours of sleep each night.
To get your kids back on a school sleep schedule after a summer of staying up later and sleeping later than normal, it’s best to start working to return to an appropriate schedule a couple of weeks before the first day of class. “You can set a slightly earlier bedtime and wake-up time each day to help your children adjust,” Marsh said. “And once you establish a schedule, stick with it. You shouldn’t let your children vary their sleep patterns much on weekends.”
Here are some other healthy sleep tips:
- Establish a relaxing bedtime routine that includes quiet time or a bedtime story to help your children unwind.
- Limit television, video games and other electronic distractions before bedtime.
- Avoid big meals and caffeine close to bedtime.
- Maintain a comfortable bedroom environment that is not too hot or cold and is free of distractions such as television and computer.
- Set a good example for your children by sticking to a regular sleep cycle yourself.
A good sleep schedule helps children be fully rested and more excited for the school day and will help kids and parents have a better school year. If you feel you or your child may have a sleep disorder, you should discuss symptoms and concerns with your primary care provider. For more information about the Phoebe Sleep Center, call 312-1220.