For much of America school is either already back in session or will be very soon. So, are you children getting the sleep they need to be energetic and have academic success? Some experts suggest that sleep is as important for youth as food, drink, and safety. Many children are chronically sleep-deprived resulting in everything from problem behavior to poor academic performance.
Think of sleep being a power source for the day (along with food and exercise), you need to plug it in to fully recharge. Elementary students need 10 to 11 hours of sleep, middle school students 9 ½ to 10 hours, and teens need about 9 hours sleep per night. While everyone is a little different, studies support that this range should help children be alert and happy through the day. We need sleep to:
- Repair cells and tissues.
- Increase the blood supply to muscles.
- Provide energy to the brain and body.
- Allow blood pressure to drop and breathing to slow.
Sleep deprived children are shown to be depressed, moody, stressed, angry, and get in more fights; all things that we don’t wish for our children. While children with adequate sleep and regular bedtimes are more likely to:
- Get better grades. Studies show children with higher IQ sleep longer.
- Feel better about themselves.
- Have a healthier weight and get fewer colds.
- Have higher performance in athletics.
- Have fewer accidents.
- Have a better appearance.
I think we would all love to have children who were more successful and less moody. To help guide children and teens towards the 9 – 10 hours of sleep they likely need:
- Establish a bedtime routine and stick with it. Avoid the late night weekends and sleeping in.
- Limit electronic use and screen time close to bedtime. Instead use relaxing activities like reading, music, or a bedtime bath.
- Avoid big meals and caffeine. Caffeine shouldn’t be consumed up to 6 hours before bedtime.
- Set a good example and get 8 hours sleep yourself.
- Provide a safe and peaceful sleep environment. To do this keep room temperatures a little lower than during the day, move televisions and computers out of the bedroom, and use night-lights that are not overly bright.
Numerous studies(PDF) are now finding that schools where morning start times have been moved from 7:15 – 7:30 AM to closer to 9:00 AM, students have: higher attendance rates, less absences and tardiness, less traffic accidents, improved grade point averages, and higher overall standardized test scores. If you would like more information on these findings search “teens and school start times”.
While we will likely not be able to change the time our child goes to school within the next few weeks or even months, we can set a positive example and move technology out of all the bedrooms in the home. Which will start them on a path towards success.
