Help your child get a good night’s sleep

Daily Trust - - HEALTH -

School-age chil­dren need ad­e­quate sleep for peak per­for­mance.

"Chil­dren and teens need sig­nif­i­cantly more sleep than adults to sup­port their rapid men­tal and phys­i­cal de­vel­op­ment," said Dr. Clay Stallworth, a pe­di­a­tri­cian with Ge­or­gia Re­gents Univer­sity Health Sys­tem in Au­gusta.

"A child’s body and brain are busy dur­ing slum­ber pre­par­ing for another day of tasks and growth, so it’s es­sen­tial that chil­dren get the proper amount of sleep," he said in a univer­sity news re­lease.

School-age chil­dren should get 10 to 11 hours of sleep, ac­cord­ing to the Amer­i­can Academy of Pe­di­atrics.

One way to help kids get enough sleep is to set a reg­u­lar bed­time sched­ule and stick with it, even on week­ends. It’s also im­por­tant to cre­ate a 15- to 30-minute bed­time rou­tine to help chil­dren get ready for sleep. This might in­clude tak­ing a bath, dress­ing for bed, brush­ing teeth, read­ing a story and say­ing good night, Stallworth said.

Don’t let kids have cho­co­late, sug­ary foods or caf­feinated bev­er­ages late in the day, he rec­om­mended. It’s also im­por­tant to halt TV watch­ing, video games and vig­or­ous play 30 min­utes or more be­fore bed­time so that chil­dren aren’t over­stim­u­lated when it’s time to sleep, he added.

Source: New York Times

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