School and Sleep

With the hustle and bustle of the holiday season approaching, we can all seem to have our sleep habits change.  With family events and school, our children are likely getting up earlier and earlier.  This is great time to talk about sleep in our school age children.  A good night’s sleep is essential to a good day in school.  I am convinced that many children who are “distracted in school” are likely to be over tired.  The recommendations for sleep vary depending on age, but a typical amount of sleep for a child between the ages of 5-10 years would be around 10 hours of sleep and teenagers likely need 8-9 hours of sleep.  However, you know your child best, as to how many hours he or she needs.

It is very important to make sure that we get our school children to bed at a reasonable time.  Some very basic tips for helping with sleep are a consistent bedtime routine.  The most important thing is to turn off all electronics, at least 30 minutes before that scheduled bedtime.  Video games and televisions keep those brains stimulated and typically leave children too awake to fall asleep at a reasonable time.  So remember that outside of good nutrition, sleep is the most important aspect that will improve your child’s performance in school.

Happy Holidays!

~ Chris Zukowski, MD, Forest View Pediatrics

Chris Zukowski, MD


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