Do Kids Need Bedtimes?

School-age kids and preteens often have busy schedules that include homework, sports and other extracurricular and social activities, all of which might influence their sleep schedule. TV's, computers and cell phones can also interfere with going to bed on time and getting a good night's sleep. However, kids need regular bedtimes so they can function at their best.

  1. Significance

    • A reasonable bedtime for kids is around 8:30 p.m or 9 p.m., according to Scholastic.com. Going to bed early will help kids get the 10 to 11 hours of sleep recommended by the National Sleep Foundation. Children who consistently fail to get an adequate amount of sleep may be at a higher risk of gaining weight, explains Greg Omlor, M.D., director of Pulmonary Medicine and Sleep Center at Akron Children's Hospital in Ohio. Inadequate sleep appears to cause hormonal imbalances and a change in brain activity that may pack on excess pounds.

    Expert Insight

    • Sleep deprivation in children may cause a plethora of problems in daytime performance, according to an article published in the October 2009 issue of "Child and Adolescent Psychiatric Clinics of North America." L.M. O'Brien of the Sleep Disorders Center, Department of Neurology, University of Michigan, wrote that sleep problems and sleep disruption in school-age kids and adolescents are linked to cognitive, behavioral and mood impairments. Specifically, kids who don't get enough restful sleep are at risk of lower grades, negativity, depression, hyperactivity and daytime sleepiness.

    Recommendation

    • Give your child a heads up 30 minutes and 10 minutes before bedtime so he has a chance to wrap up his activities for the night and begin to wind down. An unwavering bedtime routine that includes calm activities such as taking a bath or reading a book can help prepare your child for sleep. Spend a few minutes talking with your child about the day's events and what's on tap for the next day. A quiet, dark and cool sleep environment can help your child doze off, points out Nationwide Children's Hospital in Columbus, Ohio. Ditch the bedroom TV if your child has one so there's no risk of him turning it back on after lights are out.

    Considerations

    • Regular exercise like jumping rope, bicycling or organized sports can help your child sleep better at night. Children should aim for 60 minutes of exercise per day. A restful night's sleep followed by a nutritious breakfast such as peanut butter on whole wheat toast, yogurt and low-fat milk is the the best recipe for an upbeat and productive day at school, explains HealthyChildren.org, a website published by the American Academy of Pediatrics.

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