How Much Sleep Do Students Actually Need?

1. How Much Sleep Do Students Actually Need? November 8, 2013

2. Suggested Hours of Sleep • Variability based on the needs of individual children. The generally established values are as follows: AgeTotal Hours of Sleep 6 10.5 10 10 14 9.5 18 9 • Most students should be in bed no later than 8:00 pm!! • If your child goes to sleep at 8:00 pm and wakes up at 6:30 am this is ideal!

3. So what can be done? • Promote consistent bedtime and wakeup routines.  • Children should have enough time in bed to get the required sleep. • Consistent bedtime and wakeup time promotes better sleep quality. Set a regular bed time. • Ideally, a child wakes up on his own when well rested.

4. Turn off the lights and lessen the noise.  • Exposure to bright light and loud noise in the evening tends to make it more difficult to fall asleep at the desired bedtime. Softer lighting and quieter voices are advisable in the evening. • Less time in front of a computer screen/devices before going to bed. • Confiscate devices from bedrooms. • Why not read a good calm book as part of night time routine?

5. Careful with timing of naps. Thirty minutes max! • Avoid stimulants. Beverages with caffeine, such as soda and matte should be avoided after 2:00 pm.

6. Talk to a specialist. • If child has consistent difficulty falling asleep or wakes up during the night with difficulty returning to sleep a physician's advice should be sought. This could be a true delayed sleep phase disorder or another type of insomnia. • If there are signs that the student is sleepy during the day, the cause should be explored medically, particularly if the student appears to be getting adequate sleep at night. • These disorders can all affect sleep duration and sleep quality and contribute to poor performance during the day.

7. Effects of Insufficient Sleep • Poor sleep habits of elementary and middle school students are making them sluggish during the day. • This hinders their success at school and could possibly contribute to long term health problems. • Little sleep impedes maximum learning opportunities-lack of focus, poor grades

8. Lack of sleep also is linked to emotional troubles, such as feelings of sadness and depression. • Sleep helps keep us physically healthy, too, by slowing the body's systems to re-energize us for everyday activities.

9. How do I know if my child is getting enough sleep? • Even if you think your child is getting enough sleep, s/he might not be. Here are some of the signs that they may need more sleep: • difficulty waking up in the morning • inability to concentrate • falling asleep during classes • feelings of moodiness and even depression