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Warren County Guide to Physical Activity |
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Warren County Guide to Physical Activity |
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Is your child getting enough sleep? Children up to nine years old need at least 9 hours of sleep every night. When children get less than that, they have trouble paying attention, learning, and just doing everyday tasks.
Some warning signs that your child may not be getting enough sleep include trouble awakening and getting up in the morning, falling asleep at inappropriate times (example: during class, at the movies), difficulty concentrating or performing tasks, and difficulty going to sleep at bedtime. Sometimes physical problems such as allergies or large tonsils can cause disturbed sleep, or even sleep apnea (breathing stops for more than 20 seconds at a time). A sleep lab can determine if there is significant sleep disturbance.
Tips to help your child sleep better include:
· Make sure the bedroom is dark and quiet. A nightlight is OK, but not shining in your child’s face.
· Don’t overheat the room. You sleep better when the room is cooler. Get a thermostat that sets a cooler temperature at night, and this will also save money in the wintertime.
· Try to go to bed at the same time every night. Your child’s internal clock will learn to get sleepy at the same time every night.
· Getting lots of exercise can help you sleep better, but don’t exercise for 2 hours prior to bedtime. This will just “wind up” a child and make it harder to get to sleep.
· Provide an established routine that alerts your child’s body that it is bedtime. This includes setting a time to brush teeth, take a bath, or hear a bedtime story.
· Avoid caffeine drinks, like sodas, especially in the afternoon or evening.
If you think your child is experiencing a sleeping problem, check with your pediatrician or family practice physician.
