Skip to main content

The Importance of Quality Sleep for School Age Children


Do you know the importance of sleep for children? It’s when their bodies grow and rest. But is all sleep the same sleep? And what can we do to help our children get it?


Children don’t just need 8-12 hours of sleep per day (depending on their age), but they need that much quality sleep. Usually around this age, children have a draw on their sleep time from schoolwork, sports, social activities, and electronics. With our current situation, children typically are having less physical and busy activities through the day, like they would if they were in school and after school activities. Therefore, they don’t seem to be as sleepy, which makes it easy to slack on a good sleep routine. This time, however, is just as important as any other for getting quality rest.  


It might be tempting to think that your children can get by with less sleep than they need, or that they should be able to cope fairly well with a few skipped hours here and there. However, all children thrive on a regular bedtime routine.  Sleep is especially important for children as it directly impacts mental and physical development, and regular sleep deprivation often leads to some pretty difficult behaviors and health problems. During “deep sleep”, blood supply to the muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth and development.  Children who get enough sleep have a healthier immune system, and better school performance, behavior, memory, and mental health. Inadequate sleep can lead to hypertension, obesity, headaches, mood swings, irritability, difficulty concentrating, and cognitive problems that impact on their ability to learn and be happy and social.

So how can we help a child rest well? Follow some of these tips for helping school age children get quality and adequate sleep. And if you still have challenges, consult your child’s physician.
  • Continue to emphasize need for regular and consistent sleep schedule and bedtime routine, even when not in school. Make quality sleep a family priority, and be a good role model.
  • Be active during the day, but not within a couple of hours before bed. Give their body a chance to wind down before laying down.
  • Make your child's bedroom conducive to sleep. Keep it dark, cool and quiet. Only have one “lovey” in bed, not a bed full of stuffed animals and toys.
  • Find what things help your child sleep. Maybe it’s quiet music, relaxing scents, a calming story, or snuggle with parents. 
  • Monitor screen time. Turn off all screens one hour before bed, and keep TV and computers out of the bedroom.
  • Avoid caffeine six hours before bed time.
Sources:
“Children and Sleep”, Sleep Foundation.org, https://www.sleepfoundation.org/articles/children-and-sleep
“Healthy Sleep Habits: How Many Hours Does Your Child Need?”, Healthy Children.org, https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx

Popular posts from this blog

Helping Preschool Understand Staying Healthy During COVID-19

With the economy opening back up and more and more businesses letting people inside, it is important to remember to wash your hands, practice physical distancing and if possible, wear a mask when you are going to be closer than 6 ft from someone. Helping our little ones understand the importance of these safety precautions can make all of this less intimating and can help them better adjust to the different rules and guidelines when going out in public. One thing parents can do is to simply talk to your kids. Telling them there is a germ or a virus outside that is making people very sick and here are some of the ways we can protect ourselves and others from getting sick. Opening up this dialogue with the kids helps them understand that they are helping keep themselves safe as well as their family and friends safe. When someone thinks of a superhero what comes to mind? Caps, superpowers, bravery and MASK. Telling kids they are active superheros during this time is a great way to bri...
Read more

Summertime Safety Tips for your Preschooler

Summertime Safety Tips for your Preschooler Summertime safety is so important for your preschooler and get into good practice for the years to come.   Eye Protection.    The sun can be really bright and children with blue eyes tend to be more sensitive to sunlight.   Please make sure where sunglasses a little at a time to protect those baby blues or just in general for any eye color! Sun Screen.    Sun screen protects the harmful UV rays of the sunlight allowing us NOT to get burned.   Pediatricians recommend for babies and young children to use a sunscreen using SPF 50 or higher.   SPF ( sun protection factor ) is a relative measure of how long a sunscreen will protect you from ultraviolet (UV) B rays. Stick to the Shade.   In addition to wearing sunglasses , wear a cool, fun hat to help guard off the heat of the sun.   Find a nice shaded area, lots of trees and grass.   Drink plenty of Water:   ...
Read more

Macrame Bracelet Step 1

Macrame Bracelet Making Step 1 If you have read of any of my posts, have viewed my YouTube videos or know me, you would have noticed that I love working with my hands. Everything from knitting, sewing, painting, gardening crafting and jewelry making. When my daughter was very young I taught her to make Macrame Bracelets. Together we learned so many different knots & patterns that we now have a large box full of bracelets we have made together. To make these spiral or half knot bracelet you will need: 1. String (I used Hemp) 2. Buttons or Beads 3. Scissors 4. Glue 5. Ruler (or eyeball it) 6. Tape & Clip Board or Clips   Cut the working string about 2 1/2 Yards or 7 feet 6 inches. (Blue) Cut the standing string about 1 yard or 3 feet. (Yellow) Make an overhand knot, fold your Standing String (Yellow) in half and tape it down. Center the working string (Blue) under the standing string. Take the the left working string over the standing...
Read more