SLEEP HYGIENE

Did you know that we spend up to 1/3 of our life sleeping?  Sleep lets the brain recharge.  Maintaining a healthy sleeping schedule allows us to learn and retain information more easily and also improves our concentration and productivity.

How much sleep do we need?  It is recommended that infants receive 16-20 hours of sleep, while school age children receive 10-11 hours.  As we age we may need a little less sleep.  Teenagers can faction on 9-10 hours while adults  need around 7.5-8 hours of sleep.

Too little sleep can lead to a variety of side effects.  These include, irritability, decreased motivation, increase stress, and academic issues.  For children, sleep deprivation can lead to lower GPA's, difficulties in concentration, decrease athletic performance, increased rate of depression/anxiety, and decreased immune system functioning.  

Here are some tips that can help your kids fall and stay asleep, while remaining alert and well rested throughout the day:

1.  Enforce a consistent bed time on a nightly basis.

2.  Sit quietly before bed with no excessive stimulation; remove all electronics!

3.  Allow them to read a book or listen to soft music.

4.  Avoid sweets or food with caffeine at least 3 hours prior to bedtime.

5.  Do not work or eat in bed.  Bed is for sleeping.

6.  Take a warm bath one hour before bed.

7.  Make sure bedroom is comfortable.  

Dr. Mynam Padron and Dr. David Yudell