Bermuda Parent Teacher Student AssociationSchool Year 2010-2011

What is Sleep?Collins Dictionary says sleep is a noun - a state of

rest during which eyes are closed, the muscles and nerves are relaxed and the mind is unconscious.

Non-Rapid Eye Movement (NREM) or "quiet" sleep. During the deep states of NREM sleep, blood supply to the muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth and development.

Rapid Eye Movement (REM) or "active" sleep. During REM sleep, our brains are active and dreaming occurs. Our bodies become immobile, breathing and heart rates are irregular.

How much sleep does your child need?Preschoolers typically sleep 11-13 hours each

night and most do not nap after five years of age. Children aged five to 12 need 10-11 hours of

sleepTeenagers age 13 to 19 need 8-10 hours of sleep.

How much Sleep you Child needs

02468

101214

Preschool School age Teenagers

Minimum

Maximum

How to get your child to sleep.Sleep Tips for Preschoolers

Maintain a regular and consistent sleep schedule. Have a relaxing bedtime routine that ends in the

room where the child sleeps. Child should sleep in the same sleeping

environment every night, in a room that is cool, quiet and dark – and without a TV.

How to get your child to sleepSleep Tips for School-aged Children

Teach school-aged children about healthy sleep habits. Continue to emphasize need for regular and consistent

sleep schedule and bedtime routine. Make child's bedroom conducive to sleep – dark, cool and

quiet. Keep TV and computers out of the bedroom. Avoid caffeine.

How to get your child to sleepSleep Tips for Teenagers

Maintain a regular and consistent sleep schedule. Make teenager's bedroom conducive to sleep –

dark, cool and quiet. Keep TV, computers and cell phones out of the

bedroom. Avoid caffeine.

Disadvantages of little sleepPreschoolers

Sleep problems and disorders are prevalent at this age. Poor or inadequate sleep can lead to mood swings, behavioral problems such as hyperactivity and cognitive problems that impact on their ability to learn in school.

School ageThe problems at this age are the same as

Preschoolers. At the same time, there is an increasing demand on their time from school (e.g., homework), sports and other extracurricular and social activities

Disadvantages of little sleepTeenagers become more interested in TV,

computers, the media and Internet as well as caffeine products – all of which can lead to difficulty falling asleep, nightmares and disruptions to their sleep. In particular, watching TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep, anxiety around sleep and sleeping fewer hours.

How much sleep is your child getting

6 pm

7 pm

8 pm

9 pm

10 pm

11 pm

12 am

5:30am

11.5hrs

10.5 hrs

9.5 hrs

8.5 hrs

7.5 hrs

6.5 hrs

5.5 hrs

6:00am

12 hrs

11 hrs

10 hrs

9 hrs

8 hrs

7 hrs

6 hrs

6:30am

12.5hrs

11.5 hrs

10.5 hrs

9.5 hrs

8.5 hrs

7.5 hrs

6.5 hrs

7:00am

13 hrs

12 hrs

11 hrs

10 hrs

9 hrs

8 hrs

7 hrs

7:30am

13.5 hrs

12.5 hrs

11.5 hrs

10.5 hrs

9.5 hrs

8.5 hrs

7.5 hrs

Benefits of Adequate SleepYour body repairs itself, the system is refreshed.Calories are burned.Children's bodies produce a growth hormone when sleeping.

Without this hormone, their growth may be stunted. Children are able to concentrate after a full nights sleep.Children's minds sort though the days knowledge and stores

it to be recalled when needed.Children are able to problem solve and be more creative.

What can you do tonight.Tonight have a discussion with your child about the

importance of sleep and work out a schedule. One that works in your family that will increase the amount and type of sleep your child has each night.

Keep a log of when your child goes to sleep and what time they wake up in the morning for one week.

Talk with your child’s teacher and see if there is any concern about their behavior on the days that they have less sleep.

Web sites

http://www.articlesnatch.com/Article/The-Benefits-Of-Children-Who-Get-Adequate-

Sleep/1110593

http://kidshealth.org/parent/general/sleep/sleep.html#

http://www.sleepfoundation.org/article/sleep-topics/sleep-and-children