Almus Boudreaux Jr.
August 16, 2018
Nicholls ranked among top public universities in the South
August 16, 2018
Summer breaks are wonderful for everyone – kids, parents, and teachers – but eventually, it’s time to get bade to it. School starts up this month for millions of kids, and that means the end of late bedtimes. It’s time to get serious about sleep, because everyone needs it to function well, and kids are no exception.
How can you, as a parent ensure that your child is bright eyed and ready to work once that homeroom bell rings? By making a few changes and implementing a few rules, you can help your kids function at their best.
HOW MUCH SLEEP DOES MY CHILD NEED?
According to the National Sleep Foundation, school-aged children (6 to 18 years old) need 9 to 11 hours of sleep each, night. That number is even higher for preschoolers aged 3 to 5-they need approximately 10 to 13 hours to be fully rested.
Experts say teenagers need between 8 and 10 hours of sleep each night to function at their best. Unfortunately, research suggests that up to 90 percent of teens fall short of getting the sleep they need, and they’re seriously sleep deprived as a result. In fact, some schools have adjusted start times later, allowing teens the opportunity to get more sleep.
What can you do to help make sure your child gets enough shut-eye? Here are some helpful tips:
START EARLY
To help your kids transition to new sleep times far school more easily, start moving up their bedtime a few weeks before school begins. Have them go to bed one hour earlier, for example, for one week – and then another half-hour (or hour) earlier the next week. Doing so will help ensure your children are getting enoughz’s by the time the first day of school arrives.
ESTABLISH A REGULAR SCHEDULE
Ideally, kids (and adults) should try to go to bed at the same time each night, And yes, this includes weekends. Obviously, there will be exceptions an occasion, but try to keep your kids’ bedtimes consistent.
One way to make this easier is by establishing some bedtime rituals. Over time, doing this can help your child begin to naturally relax, so they’ll fall asleep more quickly and (hopefully) sleep longer. Bedtime rituals can include baths, reading books (either by themselves, or having you read to them if your kids are younger), singing lullabies, and tucking them in.
PUT AWAY THE DEVICES
Gone are the days of reading under the covers with a flashlight Today, children have all manner of electronic devices to keep them occupied. Make sure your kids are off those devices in the hour or so before bedtime. The American Academy of Pediatrics recommends making their bed rooms “screen-free zones.”
Why? Because today’s electronic devices, including smartphones, tablets, and laptops, not only provide increased mental stimulation, they all emit something railed “blue light.” And this light emitted from device screens has been shown in several studies to disrupt natural sleep patterns, especially in young people.
BED IS FOR BED
Your child’s bedroom should be a relaxing, calming space – one designed to promote sleep. Make sure the room offers options for dim lighting, especially in the hour before bedtime. If noise is an issue, consider getting a “white noise” device. Keep the bedroom cool, too – 68-73 degrees is ideal for sleeping.
BED TIME SNACKS
Obviously,, you know that giving your child a sugary soda at night is a terrible idea. But did you know that consuming caffeine in the afternoons can also affect sleep? Limit the amount of caffeine, if any, your child is consuming, and don’t serve them a big, heavy meal in the hour or two before bedtime.
If your child is hungry before bed, there are some snacks that might not disrupt their sleep schedule as much as others. Try for a balance of carbohydrates, protein, and healthy fats. Whole grain crackers and cheese, a peanut butter sandwich, apples with peanut butter, or a homemade granola bar are all good choices. And wash it down with a glass of milk! Milk contains tryptophan, an amino acid that helps promote sleep.
SET AN EXAMPLE
Parents, you can (and should) set an example for your child when it comes to healthy sleep habits. Guess what? Every single one of these tips also apply to you. Establish your own bedtime rituals to help promote sleep, keep your bedroom cool and comfortable, and put your own devices away at least one hour before your bedtime.
ONE FINAL NOTE
Sleep disorders aren’t as prevalent in children as in adults, but they do happen. If you suspect your child is having issues, reach out to your pediatrician or call the Sleep Disorders Center of Thibodaux Regional They can determine if your child has a sleep disorder, or some other medical condition that might be affecting their sleep.
Here’s to a new school year, and many happy, healthy nights in dreamland.
For more about information about the Sleep Disorders Center of Thibodaux Regional visit www.thibodaux.com/sleep-center or call 985-498-4759.
