Getting a good night’s sleep is important for kids. (It’s important for grown-ups, too!) Because you’re growing so fast when you are young, sleep is especially important for you. Without getting enough ZZZs every night, it can be tough for you to stay awake, pay attention in school and have fun with your family and friends.
Getting enough sleep will help you remember what you learned all day, help you have more energy for sports and playing, help your body fight illnesses better and help you feel better about yourself!
If you are five to 12 years old, you should aim for getting 10 to 11 hours of sleep every night. Go to bed at the same time every night. Follow a bedtime routine every night before bed — like reading or listening to quiet music. Exercise during the day for better sleep. Have a light snack or a warm glass of milk before bed if you are hungry. And ask a parent to help you keep your bedroom cool, dark and quiet.
What shouldn’t you do? Don’t watch TV or play video games close to bedtime, as both can disturb your sleep. Don’t exercise too close to bedtime (about three hours or sooner). And don’t drink soda or eat chocolate in the evening because they contain caffeine, which can make it harder to sleep. Ask family members to not watch TV, play video games, make loud noises or turn on bright lights in your bedroom while you are trying to sleep. Happy snoozing!
—Source: National Sleep Foundation
Good Neighbor Pharmacy Health Connection, April 2014
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