According to the National Center on Sleep Disorders Research (NCSDR) at NHLBI, children need at least nine hours of sleep each night on a regular basis for their health, safety, and best performance in school and other activities. Inadequate sleep in children can lead to attention difficulties, easy frustration, and difficulty controlling emotions.
“Adequate nighttime sleep is just as important as healthy eating and exercise for children’s development,” said NHLBI Director Claude Lenfant, M.D. “The start of the new school year is a great time to establish a good night’s sleep as a lifelong habit.”
NHLBI is offering some simple tips that highlight what will help children get a good night’s sleep — an important reminder as children head back to school.
- Establish a regular bedtime and stick to it.
Setting a regular bedtime and wake up time reinforces a child’s biological clock, making it easier to fall asleep quickly and awake feeling fully rested and alert. - Eliminate distractions in your child’s room.
If there’s a television or computer in the bedroom, establish another place where kids can use them. - Avoid feeding your child a big meal too close to bedtime.
A heavy meal close to bedtime can keep a child awake at night. - Avoid sodas and other beverages with caffeine.
Consuming anything with caffeine less than six hours before bedtime can interfere with a good night’s sleep. - Build in quiet time before bedtime.
Because the days are still long, children may want to go outside to play after dinner. But make sure they come back inside in enough time to allow some time to relax before bedtime. - Establish a relaxing bedtime routine.
Is it a bath in the evening, followed by a book? Or the reverse? Try different routines; find out what works best, and stick to it. - Make sure the room is dark and quiet and the bed is comfortable.
Use a nightlight if your child finds the dark scary. - Maintain a comfortable room temperature.
Be sure the bedroom isn’t too hot or too cold, and that pajamas are comfortable and seasonal.
