Help Your Children Get The Rest They Need For The Upcoming School Year

Help Your Children Get The Rest They Need For The Upcoming School Year

Getting the right amount of sleep each night is important for children’s health, safety and success in school and other activities. The start of the school year is a good time to make sure your children are getting the sleep they need.

“Helping ensure that your child gets enough sleep once school begins will help them focus on their school work and have a healthier, safer, and more productive school year,” says Barry A. Cohen, M.D., a pediatric and adult sleep specialist with The Center for Sleep Disorders at Saint Barnabas Medical Center in Livingston. “Elementary school-aged children require 8-11 hours sleep, and teenagers still need at least 8 hours. Less sleep can cause concentration and behavioral problems.”

According to Dr. Cohen, it is best for parents to begin changing their children’s sleep schedules a few weeks before school starts. He suggests limiting nap times and moving bedtimes back 15 minutes every few days until you reach the time you would like your child to go to sleep during the school year.

Begin the routine now. Parents should start their child’s school sleep routine at least one to two weeks before opening day by introducing a gradual change in their child’s sleep schedule, such as going to bed 15 minutes earlier every three to four days. This can make it easier for children to adjust their sleeping patterns to meet the new school schedule.

Establish a regular bedtime and wake up time. Parents and children should plan a daily schedule that includes the basic daily sleep requirements for particular age groups. This schedule should be maintained on the weekends, though students can be permitted to sleep in one or two hours on weekend mornings if necessary. While individual sleep needs can vary, the amount of sleep suggested by sleep experts for particular age groups is:

• A bedtime before 8:30 p.m. for children 10 years and less
• Elementary School Students 10-12 hours/night
• Pre-teens (middle/junior high school) 9-11 hours/night
• Teens 8.5-9.5 hours/night
• Remember to add 10-20 minutes to bedtime for falling asleep

Create a bedtime routine. Bedtime routines are important, regardless of a child’s age. It should include at least 15-30 minutes of calm, soothing activities. Prior to bedtime, encourage quiet time with some relaxing activities. Limit television, video, telephone and computer use, and avoid caffeine (found in beverages, chocolate and other products).

Achieve a balanced schedule. Identify and prioritize activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which contribute to poor health and sleep problems.

Read more: http://njtoday.net/2011/08/15/help-your-children-get-the-rest-they-need-for-the-upcoming-school-year/#ixzz1V893AtUG