SLEEP
from The Snooze Clues, Today's Parent, February 2014 and http://kidshealth.org/ (click to open link)
Kindergarteners need to sleep 11 to 13 hours per night. A preschool child who gets adequate rest at night may no longer need a daytime nap. Instead, a quiet time may be substituted. As kids give up their naps, bedtimes may come earlier than during the toddler years.
School-age kids need 10 to 12 hours of sleep a night. Bedtime difficulties can arise at this age for a variety of reasons. Homework, sports and after-school activities, TVs, computers, and video games, as well as hectic family schedules might contribute to kids not getting enough sleep. Lack of sleep can cause irritable or hyper types of behavior and may make it difficult for kids to pay attention in school. It is important to have a consistent bedtime, especially on school nights. Be sure to leave enough time before bed to allow your child to unwind before lights out.
Here are a few things to keep in mind when establishing a bedtime routine:
· Include a winding-down period during the hour before bedtime. All screens (TV, computer, video games) need to be off during this time because they act as stimulants, not relaxants.
· Stick to a bedtime, alerting your child both half an hour and 10 minutes beforehand.
· Use the bed only for sleeping — not for playing or watching TV.
· Limit food and drink before bedtime.
· Tuck your child into bed snugly for a feeling of security.
Sleeping Problems
Kindergarteners may have nightmares, or night terrors, and there may be many nights when they have trouble falling asleep. It may help if you create a "nighttime kit" to keep near your child's bed for these times. That kit might include a flashlight, a favorite book, and a cassette or CD to play. Explain the kit, then put it in a special place where your child can get to it in the middle of the night.
Objects like stuffed animals and blankets also can help kids feel safe. If your child doesn't have a favorite toy and getting to sleep has become consistently difficult, then it might be worth going out together to pick out a warm, soft blanket or stuffed animal.
Some parents get into the habit of lying down next to their young kids until they fall asleep. While this may do the trick temporarily, it won't help sleeping patterns in the long term. It's important to provide comfort and reassurance, but kids need to fall asleep independently for when parents aren't around. If you establish a routine where you have to be there for your child to go to sleep, then it will be difficult for both of you — and unfair to your child — if you start leaving beforehand.
If you're worried about your child's sleeping patterns, talk with your doctor. Although there isn't one sure way to raise a good sleeper, most kids have the ability to sleep well and work through any sleeping problems. The key is to try from early on to establish healthy bedtime habits.
Kindergarteners need to sleep 11 to 13 hours per night. A preschool child who gets adequate rest at night may no longer need a daytime nap. Instead, a quiet time may be substituted. As kids give up their naps, bedtimes may come earlier than during the toddler years.
School-age kids need 10 to 12 hours of sleep a night. Bedtime difficulties can arise at this age for a variety of reasons. Homework, sports and after-school activities, TVs, computers, and video games, as well as hectic family schedules might contribute to kids not getting enough sleep. Lack of sleep can cause irritable or hyper types of behavior and may make it difficult for kids to pay attention in school. It is important to have a consistent bedtime, especially on school nights. Be sure to leave enough time before bed to allow your child to unwind before lights out.
Here are a few things to keep in mind when establishing a bedtime routine:
· Include a winding-down period during the hour before bedtime. All screens (TV, computer, video games) need to be off during this time because they act as stimulants, not relaxants.
· Stick to a bedtime, alerting your child both half an hour and 10 minutes beforehand.
· Use the bed only for sleeping — not for playing or watching TV.
· Limit food and drink before bedtime.
· Tuck your child into bed snugly for a feeling of security.
Sleeping Problems
Kindergarteners may have nightmares, or night terrors, and there may be many nights when they have trouble falling asleep. It may help if you create a "nighttime kit" to keep near your child's bed for these times. That kit might include a flashlight, a favorite book, and a cassette or CD to play. Explain the kit, then put it in a special place where your child can get to it in the middle of the night.
Objects like stuffed animals and blankets also can help kids feel safe. If your child doesn't have a favorite toy and getting to sleep has become consistently difficult, then it might be worth going out together to pick out a warm, soft blanket or stuffed animal.
Some parents get into the habit of lying down next to their young kids until they fall asleep. While this may do the trick temporarily, it won't help sleeping patterns in the long term. It's important to provide comfort and reassurance, but kids need to fall asleep independently for when parents aren't around. If you establish a routine where you have to be there for your child to go to sleep, then it will be difficult for both of you — and unfair to your child — if you start leaving beforehand.
If you're worried about your child's sleeping patterns, talk with your doctor. Although there isn't one sure way to raise a good sleeper, most kids have the ability to sleep well and work through any sleeping problems. The key is to try from early on to establish healthy bedtime habits.