Life Credit Union

AGE HOURS OF SLEEP DAILY 14–17 Years 8–10 recommended/7–11 may be appropriate 6–13 Years 9–11 recommended/7–12 may be appropriate 3–5 Years 10–13 recommended/8–14 may be appropriate 1–2 Years 11–14 recommended/9–16 may be appropriate 4–11 Months 12–15 recommended/10–18 may be appropriate 0-3 Months 14–17 recommended/11–19 may be appropriate AFTER THE LONG, CAREFREE DAYS OF SUMMER, GETTING BACK IN THE RHYTHM OF THE SCHOOL YEAR IS AN IMPORTANT GOAL TO MEET. Steps to a Better Back-to-School Sleep Routine POOR SLEEP IN children younger than age 7 can result in weight problems, and kids of all ages who don't get enough sleep may have behavioral issues at school and home. Research has found that reduced or disrupted sleep in early childhood can cause a drop in test scores later in life. Teenagers who don't get enough sleep may have difficulty concentrating in class, as well. Use these tips for healthy sleep hygiene. Put sleep first. Ensure children go to sleep and wake up around the same time every day—even if it means missing time with friends or being unable to participate in sports that have late practices or games. For older teenagers, this can be a challenge as social and extracurricular demands grow, but it's vital for good health. Have a routine. It's easier for children to calm down for the night when they do the same things in the same order before going to bed. Start with a bath and teeth brushing, then settle in for a bedtime story or a chapter from a book. Say no to electronics. Kids, as well as adults, should avoid electronics—especially video games, tablets and cellphones—for an hour and a half before bedtime. These devices put the brain on alert and use a blue light spectrum that interferes with the body's production of melatonin, a hormone that promotes sleep. Keep kids caffeine-free. While a can of soda may not stand in the way of an adult getting a good night's sleep, the smaller body of a child can feel the effects for hours. In addition to difficulty sleeping, kids who drink too much caffeine may experience upset stomach, headaches, and increased heart rate and blood pressure. The products often contain sugar, too, which can lead to weight gain. Children who drink more than one 12-ounce soft drink per day are 60 percent more likely to be obese. Stick to water and milk with the occasional juice and non-caffeinated soft drink as a treat. Reserve exercise for earlier in the day if it interferes with sleep. The Centers for Disease Control and Prevention recommends at least 60 minutes of exercise a day for children. One of the many benefits of regular exercise is sleeping better at night. However, if nighttime exercise overstimulates your kids to the point of interfering with sleep, avoid it before bedtime. 1 5 2 3 4 5 5 How Much Is Enough? How much sleep should your child be getting? The National Sleep Foundation guidelines suggest the following amounts.

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