We have all had a chance to settle back into school and after school activities and work schedules would have been established. We might be finding our children seem tired and irritable after a day at school and it’s a good chance to check in on how much and how well our children are sleeping. Our teachers are noticing that children are tired by the end of the day - some even say they are tired before recess! Here are a few facts about sleep in children:
Kids between the ages of 5 and 12 need 11hours of sleep a night
Blue light from televisions, computer screens, phones and tablets suppresses melatonin levels and delays sleepiness. They should be turned off at least an hour before bed.
Regular bed and waking times, even on the weekend, promote better sleep
Good sleep is crucial for brain development
If you notice your child is tired after getting home from school, yawning all the time or your child’s teacher has commented that they seem tired, here a few suggestions for better sleep in your household:
- Establish good bedtime routines with clam activities before bed and a regular, early, bedtime. Remember children need 11 hours each night, so if they wake at 7am, they would need to be in bed by 8pm.
- Check if your child’s bedroom is ‘good’ for sleeping - no TVs or other screens in the room, dark enough, slightly cool and quiet.
- Don’t go to bed hungry or too full.
- Turn off all devices, including TVs, at least an hour before bed.
As adults, we know how much better we feel and how much better we function when we have had a good night’s sleep. Let’s help our little learners do the same!