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September 4, 2007 -- Getting the right amount of sleep each night
is important for children's health, safety and success in school
and other activities.
With the start of a new school year, Kimball Medical Center is urging
parents to make sure their children — whether they are in
elementary, middle or high school — are getting the sleep
they need. To help parents, Kimball offers the following tips that
should be maintained throughout the school year:
- Establish a regular bedtime and wake up time. Parents and children
should plan a daily schedule that includes the basic daily sleep
requirements for particular age groups. This schedule should be
maintained on the weekends, though students can be permitted to
sleep in one or two hours on weekend mornings if necessary.
- While individual sleep needs can vary, the amount of sleep suggested
by sleep experts is 10 to 12 hours for elementary school students,
nine to 11 hours for middle school students, and eight-and-a-half
to nine-and-a-half hours a night for high school students.
- Remember to add 10 to 20 minutes to bedtime for falling asleep.
- Create a bedtime routine. Bedtime routines are important, regardless
of a child's age. It should include at least 15-30 minutes of
calm, soothing activities. Prior to bedtime, encourage quiet time
with some relaxing activities. Discourage television, exercise,
computer and telephone use, and avoid caffeine (found in beverages,
chocolate and other products).
- Achieve a balanced schedule. Identify and prioritize activities
that allow for downtime and sufficient sleep time. Help students
avoid an overloaded schedule that can lead to stress and difficulty
coping, which contribute to poor health and sleep problems.
- Become a sleep advocate. Take steps to encourage scheduling
of events to help children keep their sleep schedules.
CONTACT: Kathleen Horan
Public Relations and Marketing
732-557-3909
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