Sleep - and the lack of it!

Do your children get enough sleep? Many students, whatever their age, do not. Lack of sleep is especially an issue for adolescents (as well as adults). Besides resulting in irritability and decreased school performance inadequate sleep is thought to increase the risk of both chronic health problems and accidents. The National Sleep Foundation recommends adults get seven to nine hours of sleep a night. Children ages 5 to 12 should get nine to 11 hours and those 11 to 17 need 8-1/2 to 9-1/2 hours. In order to ensure adequate sleep there are basic recommendations to follow

• avoid changes in sleep schedules (e.g. significantly later bed-times on weekends or holidays)
• avoid computer, TV or strenuous exercise immediately before bed-time
• ensure adequate exercise during the day or early evening
• adjust lighting - dim lights before bed-time and increase lighting on awakening
• avoid large meals before bed-time (but do encourage a bed-time snack)
• avoid caffeine (coffee, tea, soda, energy drinks, chocolate, etc.)

Check this link for tips from the Mayo Clinic on how to improve your child’s sleep patterns. http://www.mayoclinic.com/health/teens-health/CC00019