Ask The County Agent: ‘Is my child getting enough sleep?’

By OLIVIA HANDLEY, Family and Consumer Sciences Agent, Coweta County Extension

QUESTION: Now that school has started back, how can I be sure my child is getting enough sleep?

AGENT: Starting a new school year can be a busy, stressful time. New schedules, schools, and routines can wreak havoc in a child’s sleeping schedule. There are ways to conquer the bedtime rush and create an environment for a well-rested child to flourish.

First, let us look at how much sleep children actually need. Babies (under one year) need 12-17 hours depending on age. Toddlers (1-2 years) need 11-14 hours, while preschoolers (3-5 years) need 10-13 hours of sleep every night. School age children (6-12 years) need 9-12 hours and high school age children (13-18 years) need 8-10 hours every night. Signs your child is not getting enough sleep are irritability, being hard to wake in the mornings, complaining about being tired and falling asleep in the middle of things. Lack of concentration is another sign of sleep deprivation.

Sleep is so very important for healthy development. A good amount of quality sleep is important for your child’s ability to focus and learn, and it also impacts their health and social relationships. We know poor sleep is also related to many physical, social, cognitive, and behavioral problems. This includes misbehavior, obesity, diabetes, increased anger, reduced memory, and increased illness.

Now let us look at ways to set your child up for a healthy sleep routine. Building a schedule and routine for bedtime is key. First start by counting backwards from the time you leave for school in the morning and your time for morning routine to calculate the recommended bedtime for your aged child.

Here are some tips for a healthy sleeping routine:
• Set up a routine or ritual at bedtime: Bath time, pajamas, and story time can be relaxing and familiar if followed most nights.
• Allow your child time to relax and decompress from the day’s activities.
• Talk with your child about their day. Focus on “Good thoughts”.
• Offer your child a small healthy snack before bedtime, being careful to avoid caffeine, spicy foods or very sugary foods.
• Create a healthy sleeping space (dimly lit, cool, and quiet.)
• Avoid screen time or TV time right before bedtime.
• Avoid over-the-counter sleep medications or supplements.
• Use a fan or sound machine, instead of a TV, if your child needs noise to fall asleep.
• Parents are also wonderful role-models, and children learn from watching their parents model good routines.

Teaching children healthy sleeping habits can be a hard task for many parents. These changes may occur slowly and take time.

Know that you may not be successful the first night but do not give up. It’s important for your child’s health that you stick to the routine, and you will all sleep easier afterwards!!

For more information about healthy sleeping habits for all ages, contact the Coweta County Extension office at 770-254-2620 or [email protected].

University of Georgia College of Agricultural & Environmental Sciences is an Equal Opportunity, Affirmative Action, Veteran, Disability Institution.

Photo Credit: UGA Coweta County Extension