Back to school time is in full swing in New Mexico, and while we are hustling to get the kiddos organized and prepped with all the essentials (like the sports physicals we talked about last week), we cannot ignore one of the most basic human needs: sleep.
We all know that getting a good night’s sleep helps you perform better throughout the day, but this is even more true for growing children learning how to perform well in school.
Lovelace Medical Group pediatrician Dr. Felipe Zanghellini says, “Children should get eight to 10 hours of sleep every night.” If they are used to going to bed at the same time, the struggle to get them into their pajamas and fast asleep will stop. According to Dr. Zanghellini, you can be a little bit flexible on the weekends, but during the week, always set a specific bedtime and stay with it, for the whole week.
Here are some tips that could help get your school-aged child get to bed at a proper time:
- No screens in the bedroom - Keeping TVs and computers out of the bedroom is easier said than done, but keeping children away from these brain-stimulating activities is imperative to getting the kids to sleep on a routine. The best thing is to turn off screen technology, including the TV, at least one hour before bedtime. The temptation to communicate on social media or gaming is too difficult for most children, which tends to diminish necessary sleep.
- Keep it dark and quiet - In any sleep environment, we need a dark and quiet room. Our bedrooms need to reflect that it’s a place of rest with minimal distraction of light and sound. Keeping only a few toys in the room is also good to establish that the bedroom is a place for rest.
- Keep bedtime routine consistent - One thing that helps at any age is to go to sleep at the same time every night. As Dr. Zanghellini says, “Parents should be very disciplined and enforce a bedtime every night at the same time.” Once you have established a proper bedtime for your growing child, it is important that it is consistent. Established routines like bedtime stories or warm baths need to stay consistent to help your child fall asleep as well.
- Keep it cool - Keeping the temperature in the bedroom cool makes it easier for your child to fall asleep. Remember to keep it cool, not cold.
- Keep the bedtime snacks light - Children do need to eat more often than adults, which is why we recommend they get snacks between meals. But bedtime snacks need to be light to keep your children from getting too much energy to sleep. Keep the snacks small and limit the amount of sugar your kid gets. A piece of fruit or graham crackers are good snacks in small proportions. Keep in mind, going to sleep on a full belly is hard for everyone.
- Cut the caffeine - Limit sugary and caffeinated beverages altogether at night. The rush we get from soda pop makes going to sleep difficult. The best options for drinks before bed are water or warm milk.
These small steps can make a big impact in your children’s academic and emotional development. Sleep provides the necessary rest and rejuvenation your children need in this stage of rapid growth and changing bodies. We can’t promise you all these steps will be easy to maintain, but your children’s performance in school will certainly benefit from a good night’s sleep.
To schedule a pediatric visit with Dr. Zanghellini at Lovelace Medical Group or one of our other pediatricians, please call 727-2727.
To schedule a pediatric visit with Dr. Zanghellini at Lovelace Medical Group or one of our other pediatricians, please call 727-2727.