Jefferson Elementary School

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Help Your Children Get a Good Night's Sleep

A Good Night

We want to encourage you to help your children do better in school. One of the things children needs is a good night’s sleep. Most parents underestimate the amount of sleep children should get a day. They need:

  • Infants: 14 to 15 hours
  • Toddlers: 12 to 14 hours
  • Preschoolers: 11 to 13 hours
  • School-age kids: 10 to 11 hours
  • Teenagers: 9 to 10 hours

Source: The American Academy of Sleep Medicine

Strategies to encourage healthy sleep in kids

  • Set a regular bedtime and wake time, even on weekends.
  • Make the bedroom a dark and quiet oasis for sleep. No homework in bed.
  • Create a calming bedtime routine. For younger kids: a bath and story. For older kids: Reading or listening to mellow music.
  • Limit caffeine consumption, especially after 4 p.m.
  • Ban technology (TV, Web surfing, texting) in the half hour before bed. The activities are stimulating. The light from a computer can interfere with the production of the sleep-promoting hormone, melatonin.
  • Don't send kids to bed as punishment or allow them to stay up late as a reward for good behavior. This delivers a negative message about sleep.
  • Help kids review happy moments from the day. Have them imagine a TV with a 'savoring channel.' Relegate anxious thoughts to 'a worry channel.'

SOURCE: The Wall Street Journal