A good night’s sleep is essential for a productive school day — and a healthy kid. Your child may argue with you on this point, but the truth is, sleep is vital. And they likely need a lot more sleep than they’re getting now.
Developing good sleep habits early in life will help kids as they grow. A bedtime routine will help cut down the number of arguments over going to bed and waking up. Even if you didn’t establish a bedtime routine before the school year began, it’s not too late to start now. Begin by practicing the routine on the weekend.
“Start by making sure your child gets enough sunlight and exercise during the day, which will help with sleepiness at night,” said Sandra Anderson, MD, a pediatrician with Endeavor Health. “Then, at the same time every night, begin a bedtime routine, such as brushing teeth, reading a story and, for young kids, snuggling with a favorite stuffed toy. Maintain the same routine every night or as often as possible, even on weekends.”
Make sure your child’s room is dark and cool and that there are no screens in the room.
If your child wants a drink before bed, stick to water. Avoid sugary drinks or caffeinated drinks such as cola or hot chocolate.
These are some common questions parents have about their kids and sleep:
Q. Why is sleep so important for kids?
A. Your child may look like a peaceful angel when she's asleep, but there's a lot going on. Her body is repairing itself and her physiological processes are recuperating. As a result, a good night's sleep can help her fight off illness and stay healthy. Being well rested can also help keep her mood up and support good performance in all areas of her life, whether in school, at the piano or on the soccer field.
Q. My preschooler gets up several times after we put him to bed. We need some adult time in the evening. Any tips?
A. When your child gets up, promptly return him to his room with minimal comments. Avoid getting into a conversation or urging him to go back to bed. Repeat the process until your child finally settles into bed. Tell him if he wakes up in the middle of the night and can't go back to sleep, he can play quietly in his room until he's sleepy again. Teaching a child to self-soothe and to entertain himself can provide valuable lifetime skills. Be sure to praise him the mornings after he stays in his room all night.
Q. How much sleep do my school-age kids need?
A. School-aged children need between 9-12 hours of sleep at night. If you need to keep after your child to get up in the morning, or if she’s cranky and dozing off during the day, or "crashing" some evenings much earlier than bedtime, she's probably not getting enough sleep.
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