
Healthy sleep habits can make a big difference in the quality of life. Either having too much sleep or not enough seems to be a trending concern for parents. Kids and teens need enough sleep to help them grow, ward off sickness and to think clearly and remember things. The benefits of enough rest are evident in both mental and physical health. The recent release from an ongoing federally sponsored survey prompts us to take a closer look at what we know about this topic. Check out these five tips from Child Trends to help your kids get a better night of sleep.
1. Most children are getting adequate sleep
Though there is no scientific consensus on the specific amount of sleep children need, here are some general ranges. For infants, around 13 hours per day is average; a typical school-age child sleeps around 10 hours per night, and teens about nine.
2. Sleepiness can be a warning sign
Inadequate sleep (as indicated by daytime sleepiness) has negative effects on multiple areas of performance and well-being. Both the duration of sleep and its quality are associated with children’s health and behavior, including their school achievement, risk for injury, emotional well-being and overall health. There is good evidence that sleepiness, regardless of its origins, puts youth at risk for unintentional injuries and, for adolescents who are drivers, increases likelihood of motor vehicle crashes.
3. The relationship between short sleep duration and overweight is controversial
Multiple studies report significant associations between children that are overweight tend to sleep less, and vise versa for children younger than five. A number of researchers recommend that we look seriously at improving sleep as a strategy for preventing obesity.
4. Use of electronic media, particularly in the bedroom, can lead to poor quality of sleep
There may be multiple factors underlying this relationship: the stimulating nature of some media, the displacement by electronic media of time for physical activity, and others. Try cutting out that TV close to bedtime!
5. Adolescents may benefit from later start school-times
In adolescence, normal shifts in their biological clock result in a later-to-bed, later-to-rise pattern. Between 20 and 60 percent of adolescents report daytime sleepiness. Preliminary evidence shows that later starting times are associated with students’ improved attendance, discipline, alertness, mood and health.
Do you have tips of your own? Leave them in the comment section below, post them on our Facebook or tweet them to us at@HealthyKids2Day.