The start of the school year also can mean the return of sleep problems for children.
Establish a sleep routine, however, and those problems just might fade as quickly as a dream.
Dr. Alan Shatzel, division head of neurology for Mercy Medical Group in Sacramento, said understanding how much sleep children require, upholding a sleep routine and keeping a calm family atmosphere are essential.
"Consistency is kind of the key," he said. "If there's any change in a child's behavior - excessive sleepiness, poor school performance, mood problems -parents should understand that it can be related to poor sleep quality, disturbance or insufficient amounts of sleep."
In general, children ages 1 to 3 years old need 12 to 14 hours of sleep, 3- to 5-year-olds require 11 to 13 hours, 5- to 12-year-olds need about 10 to 11 hours and preteens and teenagers should get about 9 1/2 hours of sleep.
While bedtimes and alarm clocks are usually dictated by the school schedule, helping children relax before bedtime is critical to their sleep quality and quantity, he said.
"Realistically, for a relaxing bedtime routine, no computers or TVs in the bedrooms," said Shatzel, who also is a board-certified sleep disorder specialist. "Try to avoid all those stimulating activities."
If a child is going to be exposed to television or games at some point during the day, make sure the content is age-appropriate. Failing to do so can result in sleep disturbance or continuity for a child, he said.
A relaxation routine should start about 30 to 60 minutes before bedtime. Ideally, children should also stop using electronic media within two hours of bedtime.
Make sure the temperature in the bedroom is comfortable and dim the lights to foster a comfortable, relaxing atmosphere, Shatzel said.
Parents also should pay attention to a child's diet, which can play a role in abetting sleep problems. Caffeine should be avoided in the evening, and parents should look out for foods, such as chocolate, that contain caffeine.
Decongestants and cough medicines also can be stimulating and should try to be avoided in the evening, he said.
If children continue to experience sleep problems, have them seen by their pediatrician or consider taking them to a sleep specialist.
Mood problems with children can be directly tied to sleep difficulty, Shatzel said.
"If we can identify that it's related to a sleep disturbance, we can treat it," he said.
While Shatzel doesn't recommend a specific type of pillow to help improve children's sleep, The Bee was sent a pillow claiming to do just that. Follow the link below to learn if it worked.
Establish a sleep routine, however, and those problems just might fade as quickly as a dream.
Dr. Alan Shatzel, division head of neurology for Mercy Medical Group in Sacramento, said understanding how much sleep children require, upholding a sleep routine and keeping a calm family atmosphere are essential."Consistency is kind of the key," he said. "If there's any change in a child's behavior - excessive sleepiness, poor school performance, mood problems -parents should understand that it can be related to poor sleep quality, disturbance or insufficient amounts of sleep."
In general, children ages 1 to 3 years old need 12 to 14 hours of sleep, 3- to 5-year-olds require 11 to 13 hours, 5- to 12-year-olds need about 10 to 11 hours and preteens and teenagers should get about 9 1/2 hours of sleep.
While bedtimes and alarm clocks are usually dictated by the school schedule, helping children relax before bedtime is critical to their sleep quality and quantity, he said.
"Realistically, for a relaxing bedtime routine, no computers or TVs in the bedrooms," said Shatzel, who also is a board-certified sleep disorder specialist. "Try to avoid all those stimulating activities."
If a child is going to be exposed to television or games at some point during the day, make sure the content is age-appropriate. Failing to do so can result in sleep disturbance or continuity for a child, he said.
A relaxation routine should start about 30 to 60 minutes before bedtime. Ideally, children should also stop using electronic media within two hours of bedtime.
Make sure the temperature in the bedroom is comfortable and dim the lights to foster a comfortable, relaxing atmosphere, Shatzel said.
Parents also should pay attention to a child's diet, which can play a role in abetting sleep problems. Caffeine should be avoided in the evening, and parents should look out for foods, such as chocolate, that contain caffeine.
Decongestants and cough medicines also can be stimulating and should try to be avoided in the evening, he said.
If children continue to experience sleep problems, have them seen by their pediatrician or consider taking them to a sleep specialist.
Mood problems with children can be directly tied to sleep difficulty, Shatzel said.
"If we can identify that it's related to a sleep disturbance, we can treat it," he said.
While Shatzel doesn't recommend a specific type of pillow to help improve children's sleep, The Bee was sent a pillow claiming to do just that. Follow the link below to learn if it worked.
Natura World's Sunshine Pillow has a granulated Talalay latex core that
"mimics the feel of feathers and down but provides springy support that
won't pack down," the company's Web site states.
The granules move as you do, but the molding support is intended to relieve pressure.
The breathable core allows for air circulation and eliminates excess
humidity, which repels bacteria and common allergens, the Web site
states.
I swapped my 3-year-old's pillow with the Natura pillow before bedtime one night, putting it in his favorite pillowcase to ensure familiarity.
He put his head down on the pillow for about a nanosecond, popped up and said "Mama, I no like this pillow" and threw it onto the floor.
So much for that.
But in the pursuit of fairness, I decided try it for myself. At first, I hated the lumpiness of the pillow. It felt odd and the guts of the thing seemed to move every time I did. I had to convince myself not to react in the same manner as my preschooler.
The next morning, I woke up rested. And not just "Gee I feel OK" rested. Like I had slept 10 hours instead of just six. So rested that I actually was looking forward to my five-mile run. Now that's a good pillow.
I have been sleeping with the Natura pillow ever since and trying to convince my husband that the lumpy pillow is really a wondrous sleep aid and worth the roughly $32 for another.
To check out Natura World's line of products for yourself, visit the company's Web site.
Do you have any tricks for getting your children to bed? What are your tips for getting a good night's sleep? Post your thoughts and comments here.
The granules move as you do, but the molding support is intended to relieve pressure.
The breathable core allows for air circulation and eliminates excess
humidity, which repels bacteria and common allergens, the Web site
states.I swapped my 3-year-old's pillow with the Natura pillow before bedtime one night, putting it in his favorite pillowcase to ensure familiarity.
He put his head down on the pillow for about a nanosecond, popped up and said "Mama, I no like this pillow" and threw it onto the floor.
So much for that.
But in the pursuit of fairness, I decided try it for myself. At first, I hated the lumpiness of the pillow. It felt odd and the guts of the thing seemed to move every time I did. I had to convince myself not to react in the same manner as my preschooler.
The next morning, I woke up rested. And not just "Gee I feel OK" rested. Like I had slept 10 hours instead of just six. So rested that I actually was looking forward to my five-mile run. Now that's a good pillow.
I have been sleeping with the Natura pillow ever since and trying to convince my husband that the lumpy pillow is really a wondrous sleep aid and worth the roughly $32 for another.
To check out Natura World's line of products for yourself, visit the company's Web site.
Do you have any tricks for getting your children to bed? What are your tips for getting a good night's sleep? Post your thoughts and comments here.
