Image by Pexel With school back in full swing, the bedtime battles may begin. Children may be accustomed to a more relaxed bedtime schedule during the summer months. However, with back-to-school, bedtime routines need to be reestablished.
Bedtime routines should be handled with a matter-of-fact approach with your child and should be consistent. It is important to set a time preceding the actual bedtime to accomplish the bedtime routine activities. This will allow the actual bedtime to be accomplished without delay. Working with your child to develop a consistent bedtime routine that meets your child’s individual needs and assures adequate sleep on a nightly basis is important. Adequate sleep is essential for optimizing children’s physical and mental health. Lack of sleep can affect children’s normal growth and development including brain development and neurocognitive development. Too little sleep can impact a child or teen’s social and behavioral health. Lack of sleep has been implicated in poor school performance, behavioral disorders, and as a contributing factor in ADHD. In addition, sleep is essential to a healthy functioning immune system providing resiliency in fighting colds, flu, and infections. Children should spend approximately 40% of their time asleep during childhood. The AAP recommends the following sleep guidelines for children: Infants: (4-12 months) 12-16 hours including naps Toddlers: (1-2 yrs) 11-14 hours including naps Preschoolers: (3-5 yrs) 10-13 hours including naps Grade schoolers: (6-12 yrs) 9-12 hours Teens: (13-18 yrs) 8-10 hours Best Sleep Guidelines: 1 Turn OFF screens at least 1-2 hours before bedtime. 2 If screens are needed for homework in the evening use amber blue-light blocking glasses. 3 Keep TV, phones, and screens out of the bedroom. 4 Avoid wearable devices with wi-fi during sleep. 5 Avoid caffeine and sugar in the evening. 6 Establish a consistent bedtime routine. 7 Snuggle, cuddle, and have storytime for children before bed. 8 Keep pets out of the bedroom. Is your child experiencing back-to-school sleep struggles? Wellness 4 KIDS is here to help! Contact Us for a FREE Pediatric Wellness Discovery Call. References: Childhood Sleep: physical, cognitive, and behavioral consequences and implications. https://link.springer.com/article/10.1007/s12519-022-00647-w |
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