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Kids Need Sleep!

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Categories:  General Chiropractic

Now that kids are back in school it is important to make sure that they are getting enough sleep. Below are listed the amount of sleep required for preschool and school aged children.

Preschoolers (3-5 years)     11-13 hours a day, including naps

School aged children (6-13 years)  9-11 hours each night

Teens (13-18 years)         8-10 hours a night

Some sleep tips for kids

  • Have a regular and consistent sleep and wake schedule
  • Have a relaxing bedtime routine
  • Avoid devices, TV, sugar, and caffeine before bed

As our lives get busier it is easy to fall into the habit of poor sleep routines. But research shows that sleep significantly affects children. Some studies show that kids diagnosed as ADHD may actually be sleep deprived. In addition, sleep deprived children are more likely to have behavior problems, difficulty concentrating, poor academic performance, impaired memory, and are more at risk for obesity. Sleep deprivation in early childhood may also impair cognitive performance later on.

Some signs that may indicate sleep deprivation:*

  • Overly emotional (explosive temper tantrums, easily hurt feelings, no patience)
  • Difficult to wake in the morning
  • Difficulty concentrating or focusing during play
  • Taking long, or excessive naps
  • Hyperactivity
  • Defiant or contrary behavior
  • Difficulty falling asleep (overtired)
  • Falling asleep as soon as they hit the pillow (sleep should take about 20 minutes for a healthy sleeper)
  • Increased appetite
  • Accident prone, or clumsy
  • Excessive talking (more questions than normal or frenzied conversation)

Bedtimes and Wake Times

If a child’s wake time for the day will be between 6:30 and 7:30 a.m., a bedtime between 7 and 8:00 pm would be appropriate for most children.  Allowing a later bedtime can actually cause your child to become overtired and fight sleep, which can cause nap resistance and some of the sleep deprivation symptoms above.

 

* List from sleeplady.com

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