Research has clearly established that a good night’s sleep is one of the greatest gifts we can give children. The National Association of School Psychologists estimates that as many as 30% of children may have a sleep disorder at some point during childhood, affecting their school performance and social/emotional adjustment. As Dr. Marc Weissbluth explains in his book Healthy Sleep Habits, Happy Child, sleep increases brainpower, enabling children to engage fully and meaningfully in all aspects of life. Healthy sleep involves sleeping for a sufficient amount of uninterrupted time on a consistent schedule. Elementary age children need 10-12 hours of sleep per night, while middle/high school age children need 8-9 hours. But getting children to bed on time, without struggles, and sleeping soundly for the recommended number of hours proves to be a challenge for nearly every family.

Orlando school psychologists understand both the critical nature of sleep and the difficulties often associated with bedtime and with sleep duration. We have successfully worked with many families in improving sleep habits and have found the following to be some of the most important tips for encouraging happy, easy bedtimes and a restful and restorative night’s sleep for children.

Tip #1 Establish a consistent bedtime and stick to it, even on weekends. Wake-up time should be at the same each day as well.

Tip #2 Create a calming and enjoyable bedtime routine. This can include bath/shower time, shared reading, or even a chat about the day’s events. Avoid TV, computers, radio, or loud music before bed time, as this can stimulate activity and make falling asleep more difficult. If your child has a TV in his/her room, make sure it is turned off (and kept off!) well before bedtime.

Tip #3 Avoiding caffeine in general is a good idea, but it should specifically be avoided for at least 6 hours before bedtime.

Tip #4 Make sure your child’s room is cool and dark. Cooler temperatures are shown to promote sleep, and room darkening shades keep out both evening and morning light, helping children fall asleep faster and stay asleep longer.

Tip #5 Exercise- and lots of it! Getting children running and playing at least three hours before bedtime will help them burn extra energy (not to mention keep them healthy) and fall asleep more easily.

Some children, such as those with ADHD or Autism Spectrum Disorders, may need even more specified techniques to improve sleep. As part of our comprehensive services at Monica Oganes & Associates, your child’s sleep patterns will be discussed and specific recommendations and/or referrals to sleep specialists can be made. For more information, please contact our office.

We wish you and your family many sweet dreams! Nighty-night and sleep tight!