Continued from part 1…..
By Nicki Anderson
• If you recall pulling an “all-nighter” in college you’ll likely recall the next day’s events as a complete blur. When children are tired, their ability to pay attention, gather and assess information is challenged. This is a time when learning is key and if children are unable to keep up, they will always struggle to keep up.
So how much sleep does a child need? According to WebMD Healthy Parenting, only 20% of adolescents get the recommended nine hours of sleep per night on school nights. Further, children ages 3 to 5 years old need 11 to 13 hours of sleep per night, ages 5 to 10 years old need 10 to 11 hours; while ages10 to 17 years old need 8.5. to 9.5 hours of sleep per night. So how can you create an environment that fosters a solid night sleep for your little ones? It starts with a positive bedtime experience.
Making Bedtime a Positive Experience
• Keep an evening ritual. Kids thrive on rituals and bedtime is no different. The time children head up to bed, the prep time should be consistent. Ideally, there should be no television or computers in a child’s room, it’s distracting and doesn’t allow the brain to quiet down. Reading bed time stories or poetry is a great way to calm your child and bond before bedtime.
• Keep their room free from distraction and quiet. The less noise the more likely they will be to go to sleep and stay asleep.
• Bathroom before bed. In an effort to prevent middle of the night potty runs, make sure your child uses the bathroom before bed. Consider limiting beverages, especially caffeinated beverages a couple of hours before bedtime.
If your child struggles with sleep, consider implementing the above suggestions. Just like adults, too little sleep can have dire consequences on children and their health. A good night’s sleep can make the difference between a happy, well-adjusted child or a child that struggles to keep up both physically and emotionally.
– Nicki Anderson is the health and fitness columnist for Chicago Suburban Newspapers, Tribune Company/Naperville Magazine and contributor to numerous magazines and websites including, MSNBC.com, Forbes.com and FitnessMagazine.com, Real Simple, Prevention, Women’s Health and Women’s’ Running, Men’s Health and Fitness. Nicki also writes for chicagoluxurybeds.com