“With the start of the new school year, routines are taking shape. Youngsters are assembling the complex puzzle in which homework, activities, sports, social life and family time compete for a limited number of hours in the day. Frequently it seems there’s not enough time to do it all, that something’s got to give. What often gives? Our children’s sleep.
The National Sleep Foundation recommends the following amounts of sleep for children and teens:ii
1-3 years old = 12-14 hours of sleep
3-5 years old = 11-13 hours of sleep
5-12 years old = 10-11 hours of sleep
12-18 years old = 8.5-9.25 hours of sleep…
This article comes from the family tip of the Month from the Family Institute at Northwestern University.
…Cutting corners when it comes to sleep is more hazardous to our kids’ welfare than most parents realize. We may be so accustomed to playing fast and loose with sleep — we often compromise our own as we go about our over-scheduled lives — that we’ve lost perspective on our children’s need for sleep.
What scientists have come to understand is that during sleep, the brain consolidates what’s been learned during waking hours, making that learning accessible later on. In other words, studying for tomorrow’s test is more effective when it’s followed by a good night’s sleep. It’s as though the sleep process stores new learning in a kind of mental hard drive, where that learning proves easier to recall when needed.
This isn’t just about book learning. Sufficient sleep has been found to improve focus and concentration, whether the task is academic, athletic, or the pleasures of a hobby or simple pastime. Sleep has been called “food for the brain,” providing a kind of essential fuel for optimal functioning in every way. It enables persistence and perseverance, making it easier to tackle a math worksheet, a tennis serve or a tricky interpersonal situation with a group of friends. Insufficient sleep has been associated with negative mood, inconsistent performance and productivity, and poor behavioral self-control.i
It’s easy to look away when our children sacrifice sleep for the activities we particularly value, like academics and athletics, especially knowing they’re apt to kick up a fuss if we dare declare “lights out.” But as a foundation of their overall welfare, adequate sleep is a battle worth taking on.”
5 tips for establishing back-to-school bedtime routines
(from LearningLiftOff)
1. Start early. To make the shift to the school year schedule easier, start gradually, before school begins. A week or so before the first day of school, begin shifting bedtimes and wake up times 10 minutes earlier each night to make the transition easier. If you have more time before school begins, start a month in advance, and move bedtimes by 15 minutes each week.
2. Plan morning activities. Before school begins, start getting kids and teens used to busy mornings by scheduling your final summer activities earlier in the day.
3. Unplug. Get the TV and other electronics out of the bedrooms, and establish a technology-free time (at least 15-30 minutes) to wind down each night before going to bed. Experts say that television, video games, and other electronics can make it more difficult to fall asleep, and can keep us from sleeping well.
4. Set the scene for bedtime. Have a routine for pre-bedtime activities to help children prepare for sleep. A bath or shower, dimmed lights, and quiet activities like reading books can help kids wind down.
5. Be consistent. As hard as it may be, stick to the schedule, even on weekends. Going to bed and waking up at the same time every day is important for your body’s internal clock and makes it easier to get refreshing sleep. This is especially crucial for teenagers who may be tempted to sleep in on weekends to make up for late nights studying or participating in extracurricular or social activities.
i National Institutes of Health, National Center on Sleep Disorders Research and Office of Prevention, Education, and Control. Working group report on problem sleepiness. August 1997.
ii Data from The National Sleep Foundation at www.Sleepfoundation.org
Other useful websites:
The Sleep Council – a useful PDF guide