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Is Your Child Getting Enough Sleep?
School-aged children (6–12 years) need 9 to 12 hours of sleep, while
teens (13–17 years) require 8 to 10 hours. But with everything competing for their attention, many kids aren't getting nearly enough.
If your child isn't getting enough sleep, you might notice these signs and symptoms:
• Difficulty waking up in the morning
• Low energy and mood swings throughout the day
• Struggles with focus and concentration
• Increased irritability or crankiness
• Poor academic performance or lack of interest in schoolwork
Your support as a parent is key to helping your child develop a healthy sleep routine.
Tips to Help Your Child Sleep Better
To get started, here are some tips to help your child or teen get the quality sleep they need:
1. Have a regular sleep schedule.
This means going to bed and waking up at the same times every day, even on weekends. It would be helpful to set alarms or reminders on devices to signal when it's time to start their bedtime routine and when to wake up in the morning.
2. Reduce screen time and other stimulating activities.
The blue light emitted by screens can interfere with melatonin, the hormone that helps regulate sleep. Engaging activities can also increase alertness.
Instead, have your child do calming activities, such as reading a book, listening to soft music, or practicing gentle stretches to promote sleep.
3. Keep the bed for sleep only.
When kids do homework, watch TV, or play games in bed, their brain starts to associate the bed with being awake and active. Try to make their bed a sleep-only zone so that when they climb in at night, their body knows it's time to wind down.
4. Promote physical activity during the day.
Whether it's after school or during the day on weekends, let them spend time outside, participate in sports, or create family challenges (like a "household chores challenge," bike ride, or scavenger hunt).
Learn the benefits of physical activity in this handout.
5. Help them feel prepared for tomorrow.
Many kids struggle to fall asleep because their minds are busy thinking about the next day. Try having them make a quick list of what they need to do tomorrow. Research shows that writing a to-do list for the next day can actually help people fall asleep faster. They can also pick out their clothes and pack their backpack before bed so they feel organized and ready for the next day.
6. Try sleep-friendly foods and drinks.
What your child eats in the evening can affect how well they sleep. Foods like almonds, walnuts, kiwi, and turkey contain nutrients that may promote better sleep. A cup of chamomile tea (caffeine-free) can also be a calming part of their bedtime routine. On the flip side, avoid caffeine and heavy meals close to bedtime.
Check out more tips to improve sleep in this handout!
Little by little, these strategies will make a difference. Better sleep means a brighter, more energized day for your child.
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