How Much Sleep is Enough
by Donna May Lyons
The age-old question, "How much sleep do children really need?" can be answered by pointing your web browser to AskDrSears.com and WebMD.com. According to AskDrSears.com, babies birth to 3 months should sleep approximately 14 to 18 hours per day. Three-to-six-month-olds should sleep 14 to 16 hours per day, and children 6 months to 2 years old should sleep approximately 12 to 14 hours per day. Two-to-five-year-olds should sleep approximately 10 to 12 hours per day. At three, most children are still napping, while at five most are not. Naps gradually become shorter as well. Five-to-ten-year-olds should sleep approximately 9.75 to 11 hours, and adolescents should sleep approximately 7.5 hours on school nights and 8.75 hours on weekends. These numbers are simply averages. There's no magical number of hours required by all kids in a certain age group. According to WebMD.com, some children will sleep more or less than these recommended amounts but since sleep can influence a child's temperament, it's important that children act and feel well-rested. The proper amount and quality of sleep are important to the development of children. Poor sleep can lead to a variety of behavioral problems including defiance, aggression, and hyperactivity. When children reach school age, extracurricular activities increase however sleep times should not decrease. Children in the 7 to 12-year-old range still need the proper amount of sleep, 9-12 hours, to stay mentally acute during the day. Children with a history of sleep problems will likely see those problems persist later in life. The importance of sleep continues well into the teen years. Teens who don't get enough sleep may notice changes in mood and behavioral problems. Sleep is vitally important to the health and well being of children of all ages. SLEEP TIPS Infant:
- Establish positive sleep habits at an early age.
- Have a set schedule for bedtime and waking.
- Know how much sleep is appropriate for your child's age.
- Put infants and children to bed when they appear tired but still awake (rather than falling asleep in a parent's arms, or in another room). Toddler:
- Set a regular bedtime each night and stick to it.
- Establish a relaxing bedtime routine, such as giving your child a warm bath or reading him or her story.
- Make after-dinner playtime a relaxing and winding-down time. Too much activity close to bedtime can keep children awake.
- Avoid feeding children big meals close to bedtime. School Aged:
- Avoid giving children anything with caffeine less than six hours before bedtime.
- Set the bedroom temperature so that it's comfortable -- not too warm or too cold.
- Make sure the bedroom is dark. If necessary, use a small nightlight.
- Keep the noise level low. Teenager
- Encourage teens to establish and maintain a consistent bed and wake-time that allows for the full hours of sleep needed at this age.
- Make sleep a priority. Adjust bad habits so your teen gets enough sleep to stay healthy.
- Make your teen's room a sleep haven. Keep it cool, quiet and dark.
- Ensure your teen avoid foods and drinks with caffeine late in the day.
- Encourage teens to avoid the TV, computer, and telephone in the hour before they go to bed. Sticking to quiet, calm activities will help them fall asleep much easier.
- Suggest teenagers keep a diary or to-do list so they can jot down notes before they go to sleep instead of lying awake at night worrying. SIDEBAR
Another great web site for children's sleep issues is: Sleepfoundation.org. Included are the following topics: • Children's Sleep Habits
• Coping With Children's Sleep Problems
• Children and Sleep
• The Sleep of America's Children
• Snoring in Children
• Common Sleep Disorders Linked to ADHD
• Children, Obesity, and Sleep
• Sleep Problems: Undiagnosed in Pediatrics
• Getting a Sleep Study for Kids
• Sleep and Childhood Injury
• Sleep Diary for Kids
• How Do I Know if My Child Has a Sleep Problem?
• Sleep Stealers: What May be Robbing Your Child of a Good Night's Sleep
• National Sleep Foundation/Baby-Dry Pampers Survey
• Keeping the "Sleep" in Sleep-away Camp
• Sudden Infant Death Syndrome
• Sleep Problems in Children
• Roundtable On Children and Sleep
• 2004 Sleep in America Poll *** Donna May Lyons is the stay-at-home mom of fraternal twin girls born in 1993, and a singleton son born in 1997. Donna has been a freelance writer since 1991, and enjoys writing about her faith, family, and the humor of daily life. Donna authored the chapter on stay-at-home parenting in the National Organization of Mothers of Twins Clubs, Inc. (NOMOTC) book, Twins to Quints. She has also contributed articles to TWINS Magazine, the award-winning NOMOTC's Notebook, the San Antonio Christian Beacon, Women's Edition magazine, and RESOLVE (a national infertility support group). Donna graduated magna cum laude from Wright State University in Dayton, Ohio, with a degree in Mass Communications. She resides in Colorado Springs with her husband and three children.
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