Is Your Child Getting Enough Sleep? Tips for Encouraging Healthy Sleep Habits

I don't know about you, but lately I have been wrestling myself with getting enough good quality sleep.

I have been taking a deep dive in investigating the importance of restorative sleep and how to create more of it in my life! In my research, I have found some great information regarding our youth and how much sleep is recommended for them to stay healthy and alert.

Early teens can need up to 9 1/2 hours of sleep daily! Nine-and-a-half hours is from 9:00 pm to 6:30 am. Family daily schedules can sometimes be tight and long, and children now-a-days turn towards cell phones, PC's and televisions to relax.

After age 10, children's brains enter into another phase of cognitive maturation...which includes not only brain development, but physical growth spurts. They begin to eat more and need more sleep. The body is growing and changing.

I see the effects of this in some of my older students. They sit down with me to work on reading and they get so, so tired. Especially the boys. Some can even fall asleep sitting up!

Here are some tips for growing kiddos that tutor at any time of the day, but specifically after school:

1. A good snack before the session. Protein reigns here, and a good quality granola or protein bar is king. Schmeering some crackers with peanut butter. Half of a sandwich.

2. Getting a good night's sleep. It can be so unfashionable for kids to "hit the hay" at an early hour. But so important.

3. Keeping digital devices out of the bedroom. If devices are not handy, they won't reach for them (I am practicing this myself!).

4. Stop computer time about an hour before bed. The blue light is stimulating to the brain.

5. Limit sugar before bed.

6. Keeping a less-complex and busy schedule.

These are just a few general suggestions. I hope this gives you "food-for-thought" for making your children's learning experience a successful one!

Cheerio!