How much sleep do kids need?

By JILL VOLLMER, Kootasca Head Start

Now that daylight savings time is back in full swing and it is lighter later, many parents are having a hard time getting their kids to go to bed at night. Every parent knows that their children need a good night’s sleep. Surprisingly, many parents don’t realize how much sleep their children actually do need in order to function at their optimal level.
Research from many different sources has shown that children that do not get enough sleep do not learn as well as they could if they were not sleep deprived. If a child goes to bed an hour later than normal a couple of nights each week, it adds up and attitude, personality and learning capabilities are affected.
There has also been a link to children not getting enough sleep and having behavior problems. Many children become hyper and short tempered when they are tired. This is obviously not a good combination when the child is expected to go to school and be in a structured environment the majority of the day.
The number of hours of sleep that a child needs each night often depends on their age. The following is the number of hours of sleep that is recommended for each age group:
• Ages 1-3, children need 14-15 hours of sleep each night.
• Ages 3-5, children need 10-12 hours of sleep each night.
• Ages 6-9, children need 9-10 hours of sleep each night.
• Ages 10-12, children need 9-10 hours of sleep each night.
• Ages 13-18, children need 8-9 hours of sleep each night.
While the numbers listed do not take into account each child’s individual differences, most children fall into the appropriate age range.
What can you do to make sure your child gets enough sleep? Take into account what time your child needs to get up each morning. Figure out what time they should go to bed to reach the appropriate amount of sleep.
Next, set up a bedtime routine with your child. Avoid stimulating events close to bedtime. Have your child pick out which pajamas he wants to wear and help him choose the clothes that he would like to wear the following day. He can get into the tub, use the bathroom and brush his teeth. Next, provide some quiet time such as reading a book together or listening to soft music.
There are many different things that can be done with a bedtime routine. The most important thing is developing a routine that works for you and your child.

References: www.kidshealth.org and www.netdoctor.co.uk.health_advice/facts/childrensleep.htm.