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From Zzz’s to A’s, Back to School
It’s that time of year again. You pack a lunch, sharpen pencils, and send your child off to school with all the tools he or she needs to succeed. However, one of the most important tools won’t fit into a backpack: a good night’s sleep! Unfortunately, many children aren’t getting the recommended 9 to 12 hours of sleep they need at night. According to the National Sleep Foundation
, 60% of children under the age of 18 complained of being tired during the day, and 15% said they fell asleep at school during the year.And, lack of sleep can have a crucial effect on your child’s academic performance. A recent article in the Journal of School Health explained that lack of proper sleep in school children has negative effects on their school performance and various neuro-cognitive abilities. Dr. Schramm of the Connecticut Children’s Medical Center supports this thought and adds that kids who get A’s and B’s get on average one hour more of sleep than those who get D’s and F’s on their report cards.
It is important to establish good sleep patterns with your children at a young age so their academic success is not hindered now or in the future. Many of the strategies for getting kids to sleep well are just as effective as those for adults. A few we recommend include:
- Enforce a schedule: Keep a consistent schedule for sleep and wake times with your children, even on weekends. Be sensitive to how sleep needs and patterns may change as they get older.
- Establish a bedtime ritual: Help your children wind down with a regular routine before bed to cue their bodies for sleep. Avoid cramming homework, exercise, TV, phone, and other stimulating activities into the hour before bed.
- Pull the plug: In a recent study of middle school children, those with TVs or computers in their rooms went to sleep half an hour later on average but woke up at the same time. Children with a TV or computer in their rooms also used it an hour more than their peers without. Consider limiting in room computer/TV time to ensure your children are getting adequate sleep.
- Know what to expect: Educate yourself about the changing needs for sleep as children grow. Look for signs of sleepiness in your child, including difficulty waking, irritability late in the day, and even symptoms that may look similar to attention deficit hyperactivity disorder. Encourage children to keep a sleep diary for 7-14 days to better understand their sleep hygiene.
- Set an example: Make healthy sleep a priority and practice good sleep hygiene yourself. You are the best role model and can demonstrate the importance of sleep in helping you stay happy, productive, and smart!
As a parent you want to equip your child with everything they need for success and, with the right amount of sleep, your child will go from Zzz’s to A’s!
To learn more about healthy sleep in children and teens, check out: the National Sleep Foundation’s “Back to School Primer”.
