Making Connections Tips for Feeling Rested for School
Here is some information on sleep and ideas to help your children get to bed on time and get the rest they need.
Children need 8 – 10 hours of sleep
Studies show that 31% of those children in Canada are sleep deprived, so not getting the sleep hours they need; 33% of Canadian children 5 – 13 have trouble falling asleep or staying asleep at least some of the time.
Too little sleep can cause hyperactivity, impulsiveness, and a short attention span
Getting a good night’s sleep can improve mental well-being and help to better manage anxiety
Getting enough sleep contributes to feeling well, doing well in school, as well as to mood and behaviour regulation
Start the bedtime routine an hour before lights out.
Keep the routine and timing the same even on weekends and holidays.
Turn off electronics at least an hour before lights out; the light from the screens keeps our brains stimulated and it’s hard for it to stop, this is true for adults as well
Bedtime routine should include quiet activities such as a bath, healthy snack, puzzle, a craft project, reading, make sure the book doesn’t have scary parts or suspense, which could make it difficult for your child to settle down and sleep. This can be a good time to catch up on the day, remember to end on a positive note with some solutions to the difficulties or ensuring your child you love them and will help them with whatever is upsetting them.
Keep electronics out of the bedroom; some children stay up later playing games, watching videos or texting friends, or wake up early and use them thinking it will help them fall asleep again. Some families will plug in the devices in the kitchen or living room where they are not disturbed by the lights and sounds from them, i.e. text messages, emails. There are parenting controls on devices so parents can lock children out of them until morning.
If you would like information on bedtime or morning routines you can contact me at 403-892-0336. Christine Bishoff.