After a summer of relaxed bedtimes and sleeping in, it’s time to get kids of all ages back on track for the new school year. While no one functions well on lack of sleep, it’s not just about cranky kids: A recent study from the University of Georgia says that inadequate sleep may impact your child’s brain development.
The study found that kids who don’t get enough sleep had less connectivity in the parts of the brain that affect decision-making and processing information. In the study, more than 2,800 adolescents wore sleep trackers, then were followed up on in two subsequent years for problem behaviors. Researchers also compared the children’s MRIs, which showed patterns in connectivity between brain regions.
Kids with less brain connectivity were more likely to show signs of behavioral issues, such as impulsivity and aggressiveness. Researchers found that sleep duration and efficiency may predict problem behaviors down the road.
To make sure your kids gets what they need, including healthy brain development, try these sleep tips:
KNOW HOW MUCH SLEEP THEY NEED.
It’s probably more than you think. Toddlers do best with 11 to 14 hours per day, including naps, while preschoolers need 10 to 13 hours, including naps. School-aged children do well with 9 to 12 hours, while teens require 8 to 10 hours. That means, count backwards from the required wake-up time to figure out what time bedtime should be for your child’s age.
START EARLY.
Don’t wait until the first day of school to reinstate good habits. Gradually inch up the time for a week or two ahead of the first day so it’s less painful (for everyone!) when school kicks off.
REMOVE DEVICES FROM BEDROOMS.
You can’t be sure your kid isn’t up texting at 1 am unless you park all the phones, including yours, in a central location at night. Also, aim to shut down screens at least an hour before bedtime.
MAKE BEDROOMS A SAFE HAVEN FOR SLEEP.
Cool down the room, draw the drapes so light doesn’t leak in, and run a white noise machine if that helps camouflage household or street noise. A bedtime routine that’s the same night after night, such as a bath then a book, also helps kids wind down after a busy day.
PRACTICE WHAT YOU PREACH.
Kids learn more from watching us than from us preaching so be sure to follow your advice and get to bed at a reasonable hour.
— Arricca Elin SanSone is a health and lifestyle writer.
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