Are Your Kids Getting Enough Sleep?

Teens may not get the sleep they need because of busy schedules and night-owl sleeping patterns. But less than 8.5 hours just won't cut it. Younger school-age kids need even more -- 10 to 11 hours a night.

Being tired affects your kid’s grades, mood, and health no matter their age. It makes it harder for them to have the energy to be physically active. Plus, if they don't get enough sleep, they could go looking for energy from unhealthy snacks and drinks. Those sugary, fried, gooey foods can lead to unhealthy weight gain.

If your teen is too busy with homework and activities to get enough sleep, it may be time to cut back on their schedule.

Sleeping in messes up the body’s internal clock. Your child can get a kind of “jet lag” when they try to wake up early Monday morning after sleeping late on Saturday and Sunday.

It’s better to stick close to the same sleep schedule all week long. If “sleeping in” is a must, limit it to 1 hour or 9 a.m. on weekends.

It's best to keep TVs, computers, and phones out of the bedroom at any age. Staring at a bright screen before bed can keep kids, and adults, awake. It tricks your brain into thinking it's still time to be awake and alert.

Keep all devices in common areas of your house at night. Have everyone power them down 1 hour before bed so their brains have time to wind down.

While most kids don’t need regular naps after about age 5, a power nap can help at any age.

Make sure they keep them to 30 minutes or less. Longer can make kids groggy and make it harder for them to sleep at night. Also, make sure they nap early enough in the day so it won’t be hard for them to fall asleep at bedtime.

However, if your child is really sleepy, it’s best to skip the nap and just try to get them to bed a little earlier.

If your child does homework in their room, set them up with a desk so they have a place to study while their bed stays a place for relaxation and rest.

When kids do homework in bed, their minds can come to connect the spot with the stress of math problems and vocab. That can make it tougher to sleep.

Instead of soda or energy drinks, offer your kids water (or sparkling water if they want fizz).
 

Caffeine can wreck kids’ focus in school. It can also make their hearts race and give them headaches and stomachaches. Plus, many caffeinated drinks are loaded with sugar, which can lead to unhealthy weight gain.

If your child say they needs caffeine for energy, encourage them to get more sleep instead.

A teen's body clock resets at puberty. They're most alert in the evenings and usually can’t fall asleep until at least 10 p.m.

To help them get to sleep as soon as possible, suggest a bedtime ritual. A calming routine like brushing your teeth, turning lights down, and reading can bring on that sleepy feeling.