Local expert emphasizes sleep hygiene for kids
ST. JOSEPH, Mo. (News-Press NOW) -- The time change on Sunday, March 9, can add to the sleep challenges kids face, however, experts have some helpful tips to address this challenge.
The American Heart Association says that the average child only sleeps about six and a half hours per night, well below the recommended eight to 10 hours for kids and young adults.
Sarah Sass, a local nurse practitioner at Peacock Pediatrics in St. Joseph said that paying attention to what experts call "sleep hygiene" can help, especially while losing an hour of sleep during Daylight Savings Time.
"Making sure kids have time to wind down for bedtime is crucial," Sass said. "Doing things like getting settled in for a bath after dinner, having a story time and getting jammies on, are all ways to emphasize sleep hygiene."
Sass also said that consistent routines and schedules both for bedtime and for waking up in the morning allow children to thrive, so that they can get the best start to their day.
"Leading up to Daylight Savings Time, we recommend setting bedtimes a little earlier each night," Sass said. "Also, wake up children a bit earlier each day. That way, when the time change happens, they are better prepared."
Sass said studies show that proper sleep can give kids time to reset their brains and contributes to both physical health and psychological development.
According to Sass, the routines leading up to bedtime can remind children's bodies that the time for sleep is approaching, helping to calm their minds and bodies to prepare for a good night's sleep.
Sass also said that screen time can affect sleep, so experts recommend no screen time right before bed. No televisions in the room, no phones or other electronic devices at bedtime. The lighting from devices can overstimulate both kids and adults in a way that can be detrimental to sleep hygiene.
If sleep issues persist even after proper preparation and routines, Sass recommends consulting your pediatrician or primary care physician.
