The school year may be in full swing but it can take kids quite some time to wind down from a summer of fun and later bed times into a proper sleep schedule.
The right amount of sleep is incredibly important for every school-going child and can mean the difference between effective learning and development.
According to nationwidechildrens.org: “School-aged children need between 10 and 11 hours of rest per night.
“Not getting enough sleep is common in this age group, given increasing school obligations (e.g. homework), evening activities, and later bedtimes.
“Sleep problems are also common in school-aged children, including sleepwalking, sleep terrors, teeth grinding, nighttime fears, snoring, and noisy breathing.”
The experts have listed some signs of sleep deprivation in school-aged children that parents should look out for.
Mood changes
Sleep deprivation may cause your school-aged child to be moody, irritable, and cranky. In addition, he may have a difficult time regulating his mood, such as by getting frustrated or upset more easily.
Behavioural issues
School-aged children who do not get enough sleep are more likely to have behaviour problems, such as noncompliance and hyperactivity.
Cognitive ability
Inadequate sleep may result in problems with attention, memory, decision making, reaction time, and creativity, all which are important in school.
How to help your school-aged child sleep well
Schedule
You should try your best to develop a regular sleep schedule. Your child should go to bed and wake up at about the same time each day.
Bedtime routine
School-aged children continue to benefit from a bedtime routine that is the same every night and includes calm and enjoyable activities. Including one-on-one time with a parent is helpful in maintaining communication with your child and having a clear connection every day.
Environment
Set up a soothing sleep environment. Make sure your child’s bedroom is comfortable, dark, cool, and quiet. A nightlight is fine; a television is not.
Set limits
If your school-aged child stalls at bedtime, be sure to set clear limits, such as what time lights must be turned off and how many bedtime stories you will read.
Technology
Turn off televisions, computers, and radios. Television viewing, computer-game playing, internet use, and other stimulating activities at bedtime will cause sleep problems.
Avoid caffeine
Caffeine can be found in sodas, coffee-based products, iced tea, and many other substances.
If your child has difficulties falling asleep or staying asleep, snores, experiences unusual awakenings, or has sleep problems that are causing disruption during the day, you should contact your child’s doctor.
For more information, visit https://www.nationwidechildrens.org/
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