With the advanced technology competing for your child's waking hours, it is not surprising to hear that most children are sleep deprived. A recent Kids Health Kids Poll estimated that 62 percent of children ages 9 to 13 do not get enough sleep and 70 percent were wishing they could get more sleep. Experts recommend that school-age children receive 9 to 10 hours of sleep each night.
Bedtime routine
Establish a consistent bedtime routine is the best intervention in helping your child prepare for the next day. Here are a few suggestions to try:
- Set a bedtime for school nights, and stick with it.
- Make sure that all homework and other preparations for the next day are completed early enough in the evening, so that your child gets to bed on time.
- Have your child complete their nightly hygiene routine at least 30 minutes before their bedtime.
- After your child has completed their evening tasks, allow them some quiet reading time to slow down, and relax before bed.
- Spend some time with your child discussing their day and activities. Ask your child about any projects or concerns that they may have and need assistance with.
- Say good night to your child and state your expectations about staying in bed in a kind but firm voice.
Good self-care
Ensuring that your child is rested for the day is also important in helping their immune system fight infection effectively. Children that are sleep deprived are likely to be ill more often, have a negative outlook on life, and display poor social skills when interacting with others. Helping your child get enough sleep is just one more step in teaching your child self-care skills for life. Let's start the school year right and set your body clock tonight!
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