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Children might get you up at a much earlier hour than you'd prefer, but that doesn't necessarily mean they're getting enough sleep. It they're not, it can mean more than crankiness on the weekend or sleepiness at school. Studies suggest there might be a link between under-sleeping and being overweight. In fact, sleep shortfalls can increase levels of hunger hormones that make kids want to eat more. Also, kids are less likely to engage in exercise -- and burn off calories -- when they're tired.
How much sleep do children need? That depends on the child, but here are some general guidelines from the National Sleep Foundation:
Ages 3-5: 11-13 hours
Ages 5-12: 10-11 hours
Ages 11-17: 9.5-9.25 hours
Here are a few tips from WebMD to help kids and teens get a good night's sleep:
Remove TVs, computers, and gadgets from kids' bedrooms.
Avoid large meals late in the evening.
Try to develop a regular bedtime routine that includes reading right before turning off the light.
Set firm bedtimes and wake times.
Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
Help kids quiet down a few hours before bedtime.
Studying, text messaging and video games should end in early evening.
Do your kids get enough sleep? What's your routine? Please let me know.
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