Sleep Guidelines

Anna C. Scott School

Nurse’s Office

Enough Zzzzzs: How to Help Children Get the Sleep They Need

Sleep problems are very common in school age children. Problems may include waking up during the night, not wanting to go to sleep, nightmares and sleepwalking. Many children fall short of the recommended number of hours of sleep. This may lead to chronic sleep deprivation. The lack of sleep may prevent them from being alert and ready to learn at school, and also from leading a healthy life.

A good night's sleep is important to a child's health and safety. Children who are dealing with chronic sleep deprivation have difficulty learning and paying attention in school. There are several things parents can do prevent their children from dozing in class. 

Tips for healthy sleep habits for children:

• Keep a regular wake-up time and bedtime: If a child is having sleep problems, oversleeping or missing school, it’s important to create a regular sleep routine for them that will work seven days a week. 
• Establish a bedtime routine: A bedtime routine can help promote an easy and quick transition to nighttime sleep. For younger children, try 15 to 30 minutes of quiet activities before bedtime, such as reading. Activities parents should discourage before bed include watching television, exercising, and using the computer or video games.
• Create a balanced schedule: Identify and prioritize activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which can contribute to poor health and sleep problems.
• Avoid feeding children a big meal close to bedtime
• Avoid giving children anything with caffeine less than six hours before bedtime: Caffeine can be found in beverages, chocolate and other products.
• Don’t use the weekends to catch up on sleep: The effects of going to bed late or sleeping in on the weekends can create sleep problems. Children who are weekend night owls or sleep in on the weekends will often have a very different sleep pattern than they do on weekdays, increasing the likelihood for insomnia during the week and making it more difficult for them to fall asleep at an appropriate time on school nights.
• Keep the noise level low.
• Make sure the bedroom is dark: If necessary use a small night light.
• Be a role model: Parents can be role models for school-aged children by establishing their own regular sleep schedules and a home environment conducive to healthy sleeping habits.

The National Sleep Foundation recommends these basic daily sleep requirements for children, adolescents, pre-teens and teens:

• Preschoolers: 11-13 hours
• Elementary school students: 10-12 hours
• Pre-teens: 9 - 11 hours
• Teens 8 ½  - 9 hours