Sleep Smarts: Ensuring Your Kids Get the Right Amount of Rest for Back-to-School Success
Shining STAR Jaxyn all worn out after working hard!
As the new school year approaches, it's crucial to ensure your children are getting the appropriate amount of sleep for their age. Adequate rest not only supports their overall health but also enhances their ability to learn and thrive in school. Here's a guide to the recommended sleep amounts for different age groups and tips to help establish healthy sleep routines.
1. Toddlers (1-2 Years)
Recommended Sleep: 11-14 hours per day (including naps)
Tips:
Consistent Bedtime Routine: Establish a calming bedtime routine, such as a bath, reading a book, and quiet time.
Nap Schedule: Maintain a regular nap schedule to ensure they get enough daytime rest.
2. Preschoolers (3-5 Years)
Recommended Sleep: 10-13 hours per day (including naps)
Tips:
Wind-Down Time: Create a wind-down period before bed, avoiding stimulating activities and screens.
Comfortable Sleep Environment: Ensure the bedroom is cool, dark, and quiet to promote better sleep.
3. School-Age Children (6-12 Years)
Recommended Sleep: 9-12 hours per night
Tips:
Consistent Sleep Schedule: Set a regular bedtime and wake-up time, even on weekends.
Limit Screen Time: Avoid screens at least an hour before bedtime to help them unwind.
4. Teenagers (13-18 Years)
Recommended Sleep: 8-10 hours per night
Tips:
Encourage a Relaxing Routine: Help your teen establish a relaxing bedtime routine, such as reading or listening to calming music.
Monitor Caffeine Intake: Limit caffeine consumption, especially in the afternoon and evening.
Establishing Healthy Sleep Habits
To ensure your children get the rest they need, here are some additional tips for establishing healthy sleep habits:
1. Create a Sleep-Friendly Environment
Comfortable Bedding: Invest in a comfortable mattress and pillows.
Cool, Dark, and Quiet Room: Keep the bedroom cool, dark, and quiet to promote restful sleep.
Limit Noise: Use white noise machines or fans to drown out disruptive sounds if necessary.
Shining STAR Sophia snuggled up with her animals
2. Set a Consistent Routine
Regular Bedtime: Stick to a consistent bedtime every night.
Pre-Bedtime Routine: Establish a calming pre-bedtime routine to signal that it's time to wind down.
3. Encourage Physical Activity
Daily Exercise: Encourage your children to engage in physical activity during the day to help them sleep better at night.
Avoid Evening Exercise: Avoid vigorous exercise close to bedtime as it can interfere with falling asleep.
Shining STARS Abygail, Rexlynn & Milaney enjoying some outdoor activities
4. Monitor Food and Drink
Healthy Diet: Ensure your children are eating a healthy diet that supports good sleep.
Limit Heavy Meals: Avoid heavy meals and sugary snacks close to bedtime.
5. Limit Screen Time
Screen Curfew: Implement a screen curfew at least an hour before bedtime.
Blue Light Filters: Use blue light filters on devices to reduce the impact on sleep.
Shining STAR Rexlynn showing off her blue light glasses when using her tablet
Ensuring your children get the right amount of sleep for their age is essential for their health, well-being, and academic success. By establishing consistent routines, creating a sleep-friendly environment, and encouraging healthy habits, you can help them transition smoothly into the new school year well-rested and ready to learn. Here's to a successful and restful school year ahead!
