Set Bedtime Rules and Routines

Back to school means back to bedtime routines. Robert Schoumacher, MD, medical director of the Sleep Disorders Center at Le Bonheur Children's Hospital, shares some basic rules for parents to follow all year long. Here's what he had to say:

There are a few basic rules for getting adequate sleep. Set a consistent wake-up time and stick to it. Don't sleep late on weekends or holidays, or even after special late-night events. Getting up on time will help your child's internal clock keep track of when it is time to go to sleep again. It's appropriate to go to sleep an hour or two earlier than normal if your child has had a particularly hard day.
The amount of time in bed needs to be appropriate for the child's age. Children need more sleep than adults.

• 5- to 7-year-olds need 11 hours per day
• 8- to 10-year-olds need 10 hours
• 11- to 13-year-olds need 10.5 hours
• 14- to 16-year olds need nine hours

Most toddlers need two naps or one long nap every day, plus 11 hours of sleep at night. Most preschoolers (ages 4-5) are fine with one 30 to 60-minute nap per day. Most children stop napping around age 5 or 6, if they are getting adequate sleep at night.

It's important to establish an appropriate bedtime routine, which generally starts with bath time about 45 minutes before bedtime. Turn the television, computers and videogames off when bath time starts, and don't turn them back on until the next day. Fill the last 45 minutes before bed with relaxing activities that the child enjoys, like bedtime stories, nightly prayers, cuddling with parents or quiet playtime. Help your child find the activities he or she enjoys that are relaxing, and stick to them in the same order every night. End the bedtime routine by tucking the child in, giving a good night kiss and leaving the child alone in bed. Always leave the room once the routine is complete. The child needs to put himself to sleep without your help - this is final, important step. Younger children may need frequent checks and reinforcement to stay in the bed.

If these simple steps are not enough to achieve good sleep, parents should discuss their problem with the child's doctor. A referral to Le Bonheur's Sleep Clinic may be helpful.