How Much Sleep Should My Child Get?
Grade School Sleep Tips for Parents
Adequate sleep is essential for everyone, and it is especially critical for school-aged children. A good night's sleep helps kids grow physically, mentally, and emotionally. Unfortunately, many kids today don't get enough shut-eye, leading to problems at school and home. This could be a result of early school start times, sporting practices, music lessons, emotional issues, or simply too much screen time. So, how much sleep should my child get? Little Dipper Sleep's child sleep consultants are here to help with sleep tips for parents. With our array of Stellar Sleep School programs, every child (and parent) will learn what it feels like to have a quality night's sleep and realize what they may have been missing.
How Much Sleep Do Grade Schoolers Need?
According to the CDC, most school-aged kids need between 9 and 12 hours of sleep every day. However, teenagers may only require between 8 and 10 hours, even though they may strive for more. Kiddos who have trouble sleeping through the night may need a nap during the day to compensate for lost time, but taking afternoon naps can create a different unhealthy sleep pattern. Overcoming these types of struggles is where our Stellar Sleep School and associated programs can assist. With many options and levels of help, our trained child sleep consultants can help your loved one consistently get the sleep they require during the night.
If you're unsure your child is getting enough sleep as a parent or caregiver, pay attention to their energy levels during the day. A tired child may be cranky, have difficulty focusing in school, or act out in other ways. Sleep issues can also lead to long-term health and emotional problems. You don't have to give up on a good night's sleep. We, child sleep consultants, at Little Dipper Sleep have some tips to help your child drift off into a peaceful slumber.
Tips for Helping Your Child Sleep Better
Establish a regular bedtime routine and be consistent. Keeping the routine consistent tells the child what to expect each night. A routine helps cue your child's body that it's time to wind down for the night. Ensure the routine is peaceful and calming so your child can ease into sleep mode.
Create a quiet, comfortable sleeping environment for your child. By dimming the lights, closing curtains, and turning off electronics and TV the hour before bed, the child's body will react by producing the appropriate level of melatonin to help them drift off to sleep.
While older children may resist turning off devices, it is essential to compromise, so they understand how important quality sleep is. The blue light from screens interferes with sleep and slows the release of melatonin. Encourage your child to read a book or listen to soothing music.
Encourage your child to exercise during the day. Exercise can help tire out the body and lead to better sleep at night. Make sure to keep your child from exercising too close to bedtime, as this can have the opposite effect!
Avoid allowing your child to nap during the day if they have trouble falling asleep. If they absolutely need a nap, try to keep it under an hour and make it earlier in the day. A quick cat nap on the way home from school may do the trick.
Avoid late-night meals and caffeine before bed. Doing so will stimulate your little one's body to be awake, either naturally or artificially. Try a banana or cheese stick for a small snack and room-temperature water if your child needs something before bed. Offering the same one or two items, sticking to something bland, and resisting the urge to offer their favorite food may deter them from asking for a snack as a stalling tactic.
Ensuring your children get the required sleep can be challenging, especially when you mix all the other daily work and home life responsibilities. Our trained child sleep consultants have created The Stellar School with programs designed and researched to help children with any sleep issues. With many program options available, we can assess your needs during one of our complimentary 15-minute sleep consultations. Contact our team today to set up your consultation and discover your child's path to stellar sleep today.