Regular bedtimes for children improve health
By Brooke Strickland
Writer for FEP International
Enforcing a regular bedtime is an important ritual and now a new study shows that it has noted health benefits. A new report put out by the Journal of Developmental and Behavioral Pediatrics showed that sleep patterns and sleep routines have both long term and short term implications for health and cognitive development. Not sure how much sleep your child needs?
* Birth to two months old: 10.5 to 18 hours a day
* Three to 11 months old: 9-12 hours per night with additional naps during the day
* One to three years old: 12-14 hours
* Three to five years old: 11-13 hours
* Five to 12 years old: 10 to 11 hours
* Adolescents: 8.5 to 9.25 hours
Are you having difficulty getting your child to fall asleep? Do not make the mistake of letting them sit in front of the television before they fall asleep, and definitely do not try to make them drowsy by giving them medicine. Begin by establishing a nightly routine.
Try some of these methods to get your child to fall asleep.
* Ensure that your children are getting exercise every day. Those kids who are active during the day will often sleep longer and better at night.
* Wake your children up at the same time every day.
* When bedtime begins to roll around, begin eliminating anything that can suppress melatonin production (a natural chemical in your body that helps regulate your body’s inner clock). Some of these things include use of a computer, watching television, playing video games, or bright lights.
* Keep the house cool: If your house is too warm, it can often ward off good sleep.
* Give your kids comfortable beds and pillows. An uncomfortable place to lie can damage a good night’s sleep, both for adults and children.
* Read your child a book, give them a warm bath, pray, or sing soothing songs to them.
* Give them a little control. Let them pick out their pajamas, books to be read, or music that they want to play. But be sure to stick to the bed time that you have designated.
The bottom line: Routine is key. Children thrive on rituals and schedules. Not only will it help them face their next day with a little more gusto, but they will be healthier too.
Reference
[1] Enforcing bedtimes improves kids’ health. CNN.com. Accessed on the Web September 14, 2009. http://www.cnn.com/2009/HEALTH/09/14/bedtime.children/index.html
* Birth to two months old: 10.5 to 18 hours a day
* Three to 11 months old: 9-12 hours per night with additional naps during the day
* One to three years old: 12-14 hours
* Three to five years old: 11-13 hours
* Five to 12 years old: 10 to 11 hours
* Adolescents: 8.5 to 9.25 hours
Are you having difficulty getting your child to fall asleep? Do not make the mistake of letting them sit in front of the television before they fall asleep, and definitely do not try to make them drowsy by giving them medicine. Begin by establishing a nightly routine.
Try some of these methods to get your child to fall asleep.
* Ensure that your children are getting exercise every day. Those kids who are active during the day will often sleep longer and better at night.
* Wake your children up at the same time every day.
* When bedtime begins to roll around, begin eliminating anything that can suppress melatonin production (a natural chemical in your body that helps regulate your body’s inner clock). Some of these things include use of a computer, watching television, playing video games, or bright lights.
* Keep the house cool: If your house is too warm, it can often ward off good sleep.
* Give your kids comfortable beds and pillows. An uncomfortable place to lie can damage a good night’s sleep, both for adults and children.
* Read your child a book, give them a warm bath, pray, or sing soothing songs to them.
* Give them a little control. Let them pick out their pajamas, books to be read, or music that they want to play. But be sure to stick to the bed time that you have designated.
The bottom line: Routine is key. Children thrive on rituals and schedules. Not only will it help them face their next day with a little more gusto, but they will be healthier too.
Reference
[1] Enforcing bedtimes improves kids’ health. CNN.com. Accessed on the Web September 14, 2009. http://www.cnn.com/2009/HEALTH/09/14/bedtime.children/index.html
posted by MedRounds Publications at 2:45 PM
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