Magazine article National Association of School Psychologists. Communique

The Importance of Sleep for School Success: Information for Parents

Magazine article National Association of School Psychologists. Communique

The Importance of Sleep for School Success: Information for Parents

Article excerpt

THE IMPORTANCE OF SLEEP

Sleep disturbances can have a negative impact on children in a range of areas:

* Difficulties with learning and memory

* Difficulty concentrating

* Lower grades or academic struggles

* Increased irritability at home and at school

* Poor emotional control

* Increased disruptive behavior, aggression, and hyperactivity

* More stressful parent-child relationship Increase in accidental injuries

IS YOUR CHILD GETTING ENOUGH SLEEP?

It is critical that children get enough sleep to have a successful day at school. Use these guidelines to make sure your child is getting enough sleep:

* Infants ages 3 to 12 months old should sleep 14 to 15 hours a day.

* Toddlers ages 1 to 3 years old should sleep 12 to 14 hours a day.

* Preschoolers ages 3 to 5 years old should sleep 11 to 13 hours a day.

* School-age children ages 6 to 12 years old should sleep 10 to 11 hours a day.

* Adolescents ages 12 to 18 years old should sleep 8.5 to 9.5 hours a day.

THE DOS OF A BEDTIME R OUTINE

An effective bedtime routine is important to help your child fall asleep easily and stay asleep. Here are some features of a good bedtime routine:

* Consistent: Try to complete the bedtime routine each night in the same place, at the same time, and in the same order.

* Brief: The bedtime routine should be about 30 minutes long.

* Focused on getting to bed: Each step of the bedtime routine should move closer to the child's bed.

* Calming: Start the bedtime routine with relaxing activities such as a bath and putting on pajamas.

* Comfortable: Use the bedtime routine as an opportunity to spend quality time with your child doing quiet activities, such as reading a book.

* Ends in bed: To make sure your child associates bed with sleep, tuck your child into their own bed at the end of the bedtime routine.

THE DON'TS OF A BEDTIME R OUTINE

Here are things to avoid just before bedtime:

* High energy activities such as running around or rough play

* Screen time (e. …

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