| Tucked
In
The importance of establishing a bedtime routine.
PARENTGUIDE News August 2006
With more and more activities competing for your child’s waking
hours, it is not surprising to hear that most kids are sleep deprived.
A recent KidsHealth® KidsPoll estimated that 62 percent of kids
ages 9-13 do not get enough sleep and 70 percent wish that they could
get more sleep. Of those children who are sleep-deficient, most required
an additional hour or more of sleep per night to meet the recommended
amount for children their age. Experts recommend that school-age children
receive 9.5 to 10.5 hours of sleep each night.
What can parents do to make a difference in their child’s sleep
habits? The KidsPoll found strong evidence in support of establishing
a bedtime routine. Kids who reported having a bedtime routine were:
•more likely to get the recommended amount of sleep.
•less likely to be tired at school.
•less likely to wish for “much more sleep” than they
usually get.
Part of establishing a bedtime routine is setting a time for your child
to go to bed. The KidsPoll found strong support for parents who take
the lead in setting their child’s bedtime: Children who reported
that their parent “decides what time to go to bed” were
more likely to get an adequate amount of sleep. In fact, they averaged
45 minutes more sleep nightly than children who chose their own bedtime.
“One of the most troubling things in recurrent sleep deprivation
is the effect on the immune status,” explains Kate Cronan, M.D.,
pediatrician and medical editor for KidsHealth. “One or two nights
of poor sleep is not the issue— it is those children who repeatedly
receive too little sleep. What many parents do not realize is that without
proper sleep, kids’ bodies are not able to fight infection as
effectively.
In addition to forsaking their physical health, sleep deprivation can
also affect their outlook on life. “A tired adult understands
why they may have a tough day when they are sleepy— and they soldier
on,” she continues. “We cannot expect the same from our
children. Parents need to help their children get the proper amount
of sleep. In the end, it really will make a huge difference for the
whole family.”
Tips for Establishing a Bedtime Routine:
Is it too late to start a bedtime routine if my child is elementary
age? Not at all. KidsHealth.org, the most-visited Web site about children’s
health, shares simple tips for establishing (or re-establishing) a bedtime
routine with your child.
•Bedtime: Set a bedtime for school nights and stick to it.
•Prioritize: Make sure homework (or any other task your child
needs to finish for the next day) gets done first to ensure your child
can get to bed on time.
•Wrap it up: Thirty minutes before bedtime, encourage your child
to finish any projects or activities, and begin the bedtime routine
(wash face and hands, brush teeth, etc.).
•Unwind: Include activities in the routine that will help your
child slow down and relax (like taking a shower or reading a book).
•Time together: Spend a few minutes recapping the day together.
Not only is this a great chance to catch up with your child, but your
voice and presence will help your child to relax.
•Good night: Say good night and remind your child to stay quiet
and in bed.
KidsHealth creates engaging online, print and video media about
a wide range of health and family issues. KidsHealth has a physician-directed,
professional editorial staff— and is the largest resource of children’s
health, behavior and developmental information online. For more information
about KidsHealth, please visit
www.KidsHealth.org.
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