With the school in full swing, the pressure to pack more into each day accelerates, which usually means sleep, especially for kids, can be sacrificed. “Bad sleep habits affect the whole chemistry of a child or teen’s day,” says Dr. Anayansi Lasso-Pirot, pediatric pulmonologist and interim head of the division of pediatric pulmonology, allergy and sleep medicine at the University of Maryland Children’s Hospital. At her practice, she sees “tweens going to bed at midnight or later without the parents realizing their children are not sleeping enough….We learn some kids are sleeping six hours a night or less, which is not enough sleep even for an adult.”
My article “Why you need to pay attention to older kids’ sleeping habits” in the Washington Post On Parenting outlines the importance of sleep for older kids and suggests ways parents can encourage good sleep habits. Here are some additional ways parents can help their kids and teens develop healthy sleep patterns.
Model good habits. Parents should place a priority on sleep themselves. “There have been several studies that show a parent who leads by example when it comes to sleep is very effective,” says Dr. Robert S Rosenberg, board certified Sleep Medicine Physician and author of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety.
Have a set bedtime. Most nights, our 8-year-old goes to bed at 8 p.m., our 10-year-old at 8:30 p.m., our 12-year-old at 9 p.m., and our 14-year-old at 9:30 p.m. “A consistent bed time aids in the development of healthy sleep habits,” says Terry Cralle, a nurse and certified clinical sleep educator.
Turn off all electronics an hour before bedtime. Again, parents should set an example in this area. “What you do before bed can make it harder for you to fall asleep,” says Lasso-Pirot. “For example, if you’re playing a video game, it’s hard to go to bed right afterwards.”
Keep electronics, including cellphones, out of the bedroom. Have a central docking location or basket for devices. “If your child is getting texts in the middle of the night, know that it is a sleep distraction and can affect performance,” says Lasso-Pirot.
“Sleep is important for all of us and the younger you are, the more sleep your body requires to recharge the brain and process information,” says Christine Stevens, a certified sleep consultant with Sleepy Tots Consulting. “Parents must prioritize sleep for their families and set the example for their children with healthy sleep habits of their own.”