browse by topic
national sleep foundation
Once again we have a guest on the blog today, Miss Kaila is here addressing sleep as we all prepare for back to school days!
Are you trying to make sure your kids are getting enough sleep before school? If you are, keep reading! When setting up a school sleep schedule, you need to first know the right amount of sleep they should actually be getting. Below are some appropriate amounts of hours kids should sleep.
Now that you have an idea of how many hours your kids need to sleep, lets start with the first step!
The first step is take your kid(s) age and find where they are at on a chart of how much they need to sleep. For example, if you have a 13 year old, they need to sleep 8-9 hours a day. Now on to step two.
So you have your kid(s) age and the amount of sleep they need figured out. So now what you do is figure out what time they need to be up to get ready for school. For example, your 13 year old has to wake up at 6:15 in the morning in order to catch the bus and get ready. And after you figure that out, you take the hours of sleep needed, and then find a time that they can go to bed at so they get the correct amount of sleep. Example: 9:30-6:15 is 8 1/2 hours which would be the correct amount of sleep for a 13 year old.
I hope this helps all the parents that don’t have a sleep schedule set up yet! I know it helped mine!
Here are some more tips directly from the National Sleep Foundation:
- About two weeks before school starts, work with your child to return to a school appropriate sleep schedule . Every night, set an incrementally earlier bedtime, and every morning, an incrementally earlier wake-up time. Make sure that when school starts, they’ll wake up with the amount of sleep they need for their age-group.
- Maintain sleep schedule – Once your child’s sleep schedule is established, stick with it! Don’t use the weekend to “catch up on sleep.”
- Establish a relaxing bedtime routine. Before bedtime, start a “quiet time” to allow your child to unwind. The routine should include relaxing activities, such as a bath and a bed-time story (for young children) or a reading time (for older children).
- Limit television, video games, and other electronic distractions before bedtime.
- Avoid big meals close to bedtime – a heavy meal may prevent your child from falling asleep.
- Avoid caffeine – sodas and other caffeinated drinks should be limited after noon, and especially at night. A good rule of thumb is to avoid any caffeine six hours before bedtime, as the caffeine can interrupt your child’s natural sleep patterns, making it difficult to fall asleep.
- Maintain a peaceful bedroom environment – dark room, comfortable bed, and a room temperature that is neither too hot nor too cold. Electronic distractions like television, computers, or video games should be removed from your child’s room and set up in a different location.
- Be a role model – Set a good example for your child. Establish your own regular sleep cycle and maintain a home that promotes healthy sleep.
The sooner your child readjusts to a school-time sleep-schedule, the better he or she will feel during those early morning math classes. Feeling fully rested and excited for the day, your child (and you) will have the best year yet!
Today’s Kid’s Corner was written by Kaila Buchanan, age 11