Sleep Tight, Sleep Right
So many parents struggle with bedtime — whether it’s fears, sudden evening thirst, or a case of the “one mores.” Most American children aren’t getting the required amount of sleep that they need on a regular basis. Approximately 64 percent of children ages 6 to 12 go to bed later than 9 p.m. Lack of sleep can have significant impacts on your child’s behavior — and not just extra yawning at breakfast. Healthy sleep is an essential component of your child’s overall behavior and academic success.
A new study by the American Academy of Pediatrics (AAP) demonstrates that a modest addition of sleep every night helps children improve their ability to regulate their emotions, including curbing reckless behavior in school.
The study, published in the November issue of Pediatrics, shows that by adding an average of just 27 minutes to your child’s nightly bedtime will help her better control her emotions and impulsivity during the day. The study also demonstrated that reducing the amount of sleep every night has the opposite effect, with children being less able to control unwanted behavior.
- Children ages 5 to 10 require 10 to11 hours of sleep every night
- Children ages 10 to 17 require 8.5 to 9.5 hours of sleep each night
Tips for helping your child get to bed earlier
How can you help your child get to bed earlier? It’s all about planning. To target an 8 p.m. bedtime, start working backwards:
- By 7 p.m., all homework should be completed.
- By 7 p.m., turn off all screens, as television and video games before bed can stimulate the brain and make it harder for your child to go to sleep. You should also keep televisions out of your child’s room.
- Keep bedtimes and wake times consistent.
- Make the hour before bedtime a quiet time in your home. Soft music, reading stories or a warm bath are all good choices for winding down.
- Don’t serve sodas or caffeinated beverages at dinnertime.
- Be firm about bedtime! If your child gets out of bed, gently remind her that it is bedtime and lead her back to her room.
Reviewed by: Patrick S. Pasquariello Jr., MD
Date: November 2012
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