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Nursing Blog: Healthy Sleep Habits

Nursing Blog: Healthy Sleep Habits

by Jennifer Silva, RN

Children and adolescents who do not get enough sleep are more likely to have difficulty with learning and attention. Not getting enough sleep also increases the risk of accidents, injuries, obesity, diabetes and mental health concerns. Sleep is an important part of staying healthy!

How much sleep someone needs depends on their age. The American Academy of Sleep Medicine has recommended that school-aged children (aged 6–12 years) should regularly sleep 9–12 hours. Teenagers (aged 13–18 years) should sleep 8–10 hours per night. Research shows that the majority of students do not get enough sleep on school nights.

Image of sleeping ranges for different ages for the Nursing Blog: healthy Sleep Duration

Parents can support good sleep habits such as:

  • Sticking to a consistent sleep schedule during the school week and weekends. This means going to bed at the same time each night and getting up at the same time each morning. Even teenagers should have set bedtimes.
  • Making sure your child’s bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • Limiting light exposure and technology use in the evenings
    • Parents can limit when their children may use electronic devices.
    • Parents can limit where their children may use electronic devices (for example, not in their child’s bedroom).

Tips for Children:

  • Shut off all electronic devices 1 hour before bedtime.
  • Take a warm bath and brush teeth.
  • Read a book.
  • Turn the lights off at bedtime.

Tips for Teens (and Adults!)

  • Shut off all electronic devices at least 30 minutes before bedtime.
  • Take a shower or bath and brush teeth.
  • Read a book or write in a journal.
  • Turn the lights out at bedtime.
An image of tips for good sleep and hour ranges for children for Nursing Blog: Healthy Sleep Habits.
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