Healthy Sleep Habits, Happy Child
93
Sleep Tip
August 22, 2022

Found in age groups

Related Parents' Reports

Healthy Sleep Habits, Happy Child

5th Edition: 
A Step-by-Step Program for a Good Night's Sleep

Buy now

Healthy Sleep Habits, Happy Child

5th Edition: 
Chapter 1 (only 16 pages!) outlines everything you need to know about your child's sleep.

Buy now

Introduction

A Healthy Child Needs a Healthy Brain, A Healthy Brain Needs Healthy Sleep

Please read Blog Post 6 which discusses the benefits of extra sleep and highlights the fact that even small amounts of extra sleep make a big difference.  Delaying school start times allows middle and high school students more time to sleep in the morning and benefits occur, over time, even when the amount of extra sleep is only 2.4 minutes!

Blog 93Sleep Tip

New Research

A 2021 study by Professor Lisa Meltzer documented that delaying middle school start times by 40-60 minutes later and delaying high school start times by 70 minutes allowed middle schoolers to have 29 minutes extra sleep and high schoolers 45 minutes extra sleep. These students had significantly less daytime sleepiness!  An indication that they were no longer clinically sleep deprived was that “weekend oversleep dropped” dramatically because they were no longer needing to “catch-up” on sleep on weekends.

SLEEP TIP

For pre-school children, even infants, many studies have shown that an early bedtime produces more night sleep (even if the wake-up time is earlier) compared to a late bedtime. A late bedtime might be associated with a later wake-up time and/or longer naps, but neither a later wake-up time nor longer naps fully compensate for less night sleep. Further, the early bedtime produces better quality sleep because sleep is occurring more in synchrony with circadian sleep rhythms.  Blog Post 7 describes the benefits of early bedtimes. 

So how do you get an early bedtime?

  1. Begin soothing and bedtime routines when drowsy signs (Blog Post 9) begin to appear or just start 10-20 minutes earlier than you customarily do this.

                                                                                                and/or

  1. Do not allow a late afternoon or early evening nap to occur. Start this on a weekend when both parents are available to help distract and soothe your child through a possible rough patch.

                                                                                                and/or

  1. Control the wake-up time.  Nobody wants to wake a sleeping child. But if your pre-school child is falling asleep and waking up way too late, then start waking your child in the morning around 7:00am to reset his sleep-wake cycle to be in synchrony with his circadian rhythm. 

Add comment

Leave a Reply

Your email address will not be published.

Related blogs

These blogs are related or mentioned in this blog.
6
Blog 6
  | December 21, 2020
 | No Comments

Sleep Duration

When children, like Soldiers, get more sleep, even if it is only a few minutes each night, there are many benefits. It may take some time to see the benefits, but sometimes, the extra sleep produces benefits immediately, even overnight.
Read full post
7
Blog 7
  | December 28, 2020
 | 69 Comments

Early Bedtimes

An early bedtime may prevent sleep problems from developing in the first place. A slightly earlier bedtime alone might completely or partially solve a sleep problem.
Read full post
9
Blog 9
  | January 11, 2021
 | No Comments

Drowsy Signs

The brains in babies and young children produce drowsy periods followed by sleep during the day and in the evening. Watch for drowsy signs before your child falls asleep. Drowsy signs are your signals to start soothing your child to sleep for a nap or for the night. Begin to soothe your baby to sleep as soon as your baby starts to become drowsy.
Read full post

Stay updated with new blog posts

Get access to free lullabies when signing up!
Get notified when new blogs are posted
Loading
Notify me
About Marc
The first month
The second month
Months 3-4
Months 4-12
magnifiercrossarrow-left linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram