Does your child get at least ten or eleven hours of sleep each night?
Children that are tired at school often have difficulty with concentration and learning. Most adults that are tired are sluggish and slow. Tired children, on the other hand, are often more restless and active. They often are cranky and non compliant. It is so important to establish sleep routines early in life and make them a priority. Visit www.sleepforkids.org for information for children and parents on the importance of sleep and tips to get a good night sleep. It also has some coloring pages and a book for children to order or download. Information on adult sleep is available at www.sleepfoundation.org. Please call me if you need assistance or would like more information.
Children that are tired at school often have difficulty with concentration and learning. Most adults that are tired are sluggish and slow. Tired children, on the other hand, are often more restless and active. They often are cranky and non compliant. It is so important to establish sleep routines early in life and make them a priority. Visit www.sleepforkids.org for information for children and parents on the importance of sleep and tips to get a good night sleep. It also has some coloring pages and a book for children to order or download. Information on adult sleep is available at www.sleepfoundation.org. Please call me if you need assistance or would like more information.
Tips for a good night sleep:
- Establish a bedtime routine about the same time every night.
- Avoid caffeine in the late afternoon and evening.
- Limit screen time to 2 hours each day. Any device that plugs in or is "charged" is considered in this category. Television, computer, iPad, phone, and video games should not be used in the bedroom.
- Eat a small snack. Brush your teeth just before going to bed.
- Try a warm bath for relaxation.
- The bedroom should be dark (nightlights are OK) and cool.
- Play quiet instrumental music at a low volume. This serves as "white noise" and hides the ordinary household sounds.
- Talk about your worries with a parent before trying to sleep.
- Limit toys and distractions in the bedroom.
Calculate your child's bedtime by first determining what time they need to waken in the morning to get ready for school. Then count back 10 or 11 hours to find the "go to sleep" time. For instance, if your child gets up at 6:45 am for the school day, ten hours would be 8:45 pm and 11 hours would be 7:45 pm. Now plan half an hour earlier for the bedtime routine!
According to new research, children with irregular bedtimes tend to have worse behavior than those with regular bedtimes! Read the study abstract in Pediatrics; The Journal of the American Academy of Pediatrics.
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More details in this Reuter's report by Genevra Pittman about the study showing children with irregular bedtimes display worse behavior than those with regular bedtimes.
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