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Sleep is Time Well Spent: The Power of Bedtime

Angie Velez, Director of Guest Connections

While sitting in a meeting not long ago, we were asked, "If you could have a superpower, what would it be?" Many wanted the ability to fly, while others wanted to be in two places at once. As my turn approached, I found myself wanting the ability to get both of my children, Gina, 14, and Ricky, 7, to go to sleep at a reasonable hour. As the days get longer, my children want their days to be longer, too.

I understand their reasoning: the sun is up, the weather is better, and they want to play outside. But I also know how important it is for them to get a good night’s sleep. While it has been long known that sleep is critical to good health, new findings suggest that sleep plays a crucial role in learning. The sleeping brain enables us to make sense of what has happened each day, and chooses what to remember and what to forget. Brains work in different ways at different times of the night by sorting out information, such as new vocabulary, physical skills, and emotional experiences, and organizing it into chunks for later access. Your brain needs to sleep so you can remember what you learned, use what you know in meaningful ways, and be ready to absorb new information.

A 2004 survey by the National Sleep Foundation found that on average, children in every age group do not get enough sleep. How much sleep do children actually need? For newborns, 10.5-18 hours; two months to one year, 14-15 hours; ages one to three, 12-14 hours; ages three to five, 11-13 hours; and ages five to 12, 10-11 hours.

Teenagers need about nine hours each night, and adults can get by with eight. When I first looked at these recommendations, I was surprised to find that no one in my family gets enough sleep!

So how can parents help children get the sleep they need? Here are some tips that may help:

1. Experts say the best thing parents can do is to develop a regular bedtime and sleep routine for youngsters. Staying up until midnight on Saturdays will throw a child's sleep off during the week, so avoid drastic changes in bedtimes. A bedtime ritual makes it easier for children to relax, fall asleep, and sleep through the night. A shared routine might include a snack, a bath, brushing teeth, and reading a story. After that, tuck your child into bed, say goodnight, and leave the room.

2. Create an environment that is conducive to sleep. For some children, a good sleep atmosphere includes total silence, while others need quiet music. Turn off the TV, because the light from the screen can interfere with sleep. Some children like the room warm, and others need the window open. Perhaps your child needs a stuffed animal, a night light, or a special blanket.

3. To relax, children need to feel safe and secure. They may need to know the doors on the house are locked, an adult is close by, and that there is no need to worry about anything. If your child imagines there is something in the closet, take a look together right before bedtime. Let your child know where you will be or, if you're going out, where the person in charge will be.

4. Know the kinds of things that might prevent your child from sleeping. Avoid vigorous activity right before bedtime. Exposure to bright lights, especially from video or computer screens, can make it hard to fall asleep. If your child wakes up hungry in the middle of the night, suggested healthy snacks include milk, bananas, almonds, soy, turkey, or yogurt.

5. As children grow older, help them understand their need to sleep and their own sleep habits. Teens and tweens who buy into the importance of sleep may be more willing to turn in at a reasonable hour—even on their own.

Thankfully, in my home, with some of the techniques listed above and the encouragement of my husband, we have made peace with the sleeping situation. I am now looking for my next super power. In the meantime, remember—there’s nothing magical about getting your child to sleep, even if you can't fly.

©2008 Chicago Children's Museum

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