Awake to the Power of Sleep Part II: From A to ZZZ Healthy Sleep Habits for School-Aged Children

In Part I of the Awake to the Power of Sleep series, we focused on the benefits of sleep,

specifically the benefits of sleeping the recommended number of hours per 24-hour period.

Read on to discover ways to develop healthy sleep habits.

 Quotes that further emphasize the power of

sleep:


“Sleep is no less important than food, drink, or

safety in the lives of children.”—Dr. Michael J.

Breus, PhD, Fellow of the American Academy

of Sleep Medicine

“Sleep problems not only disrupt a child’s nights—they disrupt his days, too, by making him less

developmentally alert, more inattentive, unable to concentrate, and easily distracted. They also

make him more physically impulsive, hyperactive, or lazy.”—Marc Weissbluth, MD, Author of Healthy

​Sleep Habits, Healthy Child

It has also been determined that in every age group tested, children with higher IQs slept

longer.


​In order to help our children obtain optimal alertness and enjoy the overall mental and physical

health benefits that come with sleep, implement these tips.


 Teach healthy habits.  We can all follow orders, i.e., “Go to bed.” However, it always helps

motivate us when we understand the importance of the things we do. Explain the importance of

sleep to your child. When he understands that simply getting enough sleep may help improve his

academic and athletic performance, he may be more excited about bedtime.


 Make bedrooms conducive to sleep.  Make your child’s bedroom more conducive to sleep by

ensuring that it is quiet, cool, dark, and free of electronics, such as televisions, computers, tablets,

etc.


 Avoid caffeine in the late afternoons and evenings.  Caffeine is a stimulant. As such, it may

increase alertness and cause insomnia. Keep your child away from caffeine in the late afternoon and

evening hours. A few products containing caffeine are tea, sodas, energy drinks, and chocolate.


 Only use the bed for sleeping.  Have your child only use her bed for sleeping. Do not send a

child to her room as a punishment. Doing so may associate the bedroom with negative feelings. The

idea is to associate the bedroom with positive feelings, like good night hugs and kisses.


 Avoid napping in the late afternoon and evening hours.  Late naps often interfere with or

delay the onset of regular sleepiness.


 Avoid large meals before bedtime.  Heavy meals before bedtime often cause insomnia.


 Dim household lights at night.  Light and dark regulate our circadian rhythms or our sleep-

wake cycle. Dimming the lights tells our bodies that it is time for sleep. This is also why the next tip is

important.


 Turn off computers, televisions, video games, and cell phones at least 30 minutes before

bedtime. Studies show that the blue light emitted by these devices inhibits the

production of melatonin, a hormone that controls the circadian rhythms. Reductions in

melatonin make it harder to fall asleep and stay asleep.


 Develop a relaxing bedtime routine.  Routines simplify tasks by making them automatic. Help

your child develop a bedtime routine consisting of things that help him relax. Ideas include taking a

warm bath or shower, brushing teeth, eating a light snack, listening to relaxing music, or reading.


 Go to bed at (or near) the same time each night, even on weekends and during holidays.

Keeping this routine minimizes disruptions in the sleep pattern.


 Develop your own healthy sleep habits.  Sleep is important for adults, not just for children.

Adults between the ages of 26 to 64 need 7 to 9 hours of sleep nightly. Take care of yourself so you

can take care of your child. Children are more likely to do what they see us do.