With the new school year kicking off, there has never been a better time to make good sleep a priority in your home. For children and teens, a restful night’s sleep is key in their academic success, and not getting enough quality sleep can have a detrimental effect on their grades, extracurricular activities, and even their overall health.
Before early morning wake-ups and busy weekday schedules take over your family’s everyday lives, establishing a solid routine and setting age-appropriate sleep schedules can make this the best school year yet.
How Much Sleep Do Children and Teens Need?
According to The American Academy of Sleep Medicine (AASM), the amount of sleep your child needs depends mostly on their age – and you might be surprised to learn that it’s more than you think. Here are the basic guidelines outlined for hours of sleep per night needed to promote a child’s optimum growth, health, and wellness:
- Preschoolers (3-5 years old): 10-13 hours of sleep per day (including naps)
- Elementary-aged children (6-12 years old): 9-12 hours of sleep per night
- High-schoolers (13-18 years old): 8-10 hours of sleep per night
Tips for Better Sleep for Kids
Between overflowing schedules, the rise in technology use, and many other factors, many children are falling short of the recommended minimum. However, there are a few simple ways you can help your family transition to a healthier sleep routine. Even the smallest changes can make a great difference.
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Start the Bedtime Routine Earlier
- If you feel like the time after dinner passes in the blink of an eye, you aren’t alone – many parents feel frustrated when the nightly bedtime seems to creep later and later. Try starting the bedtime routine an hour or so before you want your children asleep, giving them plenty of time to bathe, brush teeth, put on pajamas, and wind down for the night.
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Get Rid of Screen Time Before Bed
- Electronic screens emit a blue light that disrupts the brain’s natural sleep cues, activating areas of the brain that should be quieting down for sleep. Make sure electronics, including phones, televisions, and computers are powered down at least an hour before bedtime to set the stage for a good night’s sleep.
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Create a Peaceful Sleep Environment
- A calm, quiet bedroom will nurture good sleep, helping your child to sleep easier and also stay asleep. Keep their room nice and cool, minimize noise, and consider light-blocking curtains. Some families diffuse essential oils, such as lavender, to promote a sense of relaxation and prepare their children for sleep.
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Choose a Comfortable, Supportive Mattress
- A quality mattress will ensure that your child not only falls asleep but can get the proper rest they need during the night. Find one that is soft yet supportive, preferably with some form of cooling technology to minimize uncomfortably overheating.
Shop a Top-Rated Mattress Store in Phoenix for All Your Family’s Sleep Necessities
Help your family start the school year on the right foot by creating a comfortable, healthy sleep environment and investing in a high-quality mattress. At MATTRESS360, we offer an excellent selection of mattresses from top-rated brands in the industry, priced well below other stores across the Valley. We’re proud to be the mattress store Glendale and Phoenix-area residents trust with their sleep, and we believe that a good night’s sleep is within reach for everyone.
Stop by our Phoenix mattress warehouse and let the MATTRESS360 team help you find your ideal mattress match today.
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