Sleep and the New School Year

School aged children require anywhere from 8 to 12 hours of sleep per day and by age 5, most children do not need a nap.  Unfortunately, most children do not get enough sleep, and a study performed in 2003 showed that nearly 15 million preteen and teenaged children get inadequate sleep. Other studies have shown that inadequate sleep can lead to obesity, behavioral issues, and poor school performance.  There are some things that we can do to help facilitate quality sleep.

To start, children should try to avoid stimulating activities immediately prior to bedtime.  TV watching and video games, although seemingly calming and often not terribly thought provoking can actually lead to more disrupted sleep.  Families should attempt to limit these activities at least an hour before bedtime.  In addition, TVs, video games, and computers should not be in a child’s room.  Instead of TV, try reading an enjoyable book writing in a journal, or listening to relaxing music.  The bedroom should be a place of rest and relaxation where sleep is the major activity

Having a routine and sticking to it will also help to facilitate good sleep hygiene.  Even on weekends and vacations, an effort should be made to keep the same bedtime and to get up at roughly the same time as well.  This helps to keep the body on schedule, and will likely eliminate that desire to sleep in and “catch up” on sleep.  When possible, avoid naps in the afternoon, and limit to 45 minutes if necessary.  Taking long, late afternoon naps will make falling asleep at night much more difficult.   Regular exercise can also help to promote healthy sleep

Remember to make the bedroom environment conductive to sleeping.  A darker room may allow for better sleep, as it will increase levels of melatonin.  Melatonin is a natural hormone that helps to control sleep and wake cycles. Cooler room temperatures may help to achieve sound sleep while keeping the body warm.  In addition, soothing scents like lavender or chamomile have been shown to help people fall asleep

It is important to remember that if your child is not able to fall asleep after 20 minutes, you should have them get out of bed, leave the bedroom and try another strategy like reading a book or listening to music.  After a short while of one of those activities, return to bed and try again.  Repeat the process as necessary

Good quality sleep is important to maintaining your health.  If you feel like your child is suddenly having difficulty falling asleep or staying asleep, you should check with your pediatrician to make sure your child is medically well and to discuss any questions or concerns you might have.