Bermuda Parent Teacher Student AssociationSchool Year 2010-2012

What is Sleep?Collins Dictionary Definition:

State of rest, eyes closed, muscles and nerves relaxed and mind unconscious.

Scientific Categorization:

Non-Rapid Eye Movement (NREM) or "quiet" sleep. During deep states blood supply to muscles increased, energy restored, tissue growth and repair, important hormones released for growth and development.

Rapid Eye Movement(REM) or "active" sleep. Brain active, dreaming occurs. Body immobile, breathing and heart rates irregular.

Sleep RequirementPreschoolers typically sleep 11-13 hours each

night and most do not nap after five years of age.

Children aged 5 to 12 need 10-11 hours of sleep.

Teenagers age 13 to 19 need 8-10 hours of sleep.

How Much Sleep Needed?

0

2

4

6

8

10

12

14

Preschool School age Teenagers

Minimum

Maximum

How to Get Your Child to SleepPreschoolers

Maintain a regular and consistent sleep schedule. Have relaxed bedtime routine ending in room

where child sleeps. Child should sleep in the same sleeping

environment every night, in a room that is cool, quiet and dark – and without a TV.

How to Get Your Child to SleepChildren Aged 5 to 12

Educate about healthy sleep habits. Consistently emphasize need for regular and

consistent sleep schedule and bedtime routine.

Make child's bedroom conducive to sleep – dark, cool and quiet.

Keep TV and computers out of the bedroom. Avoid caffeine.

How to get your child to sleepSleep Tips for Teenagers

Maintain a regular and consistent sleep schedule. Make teenager's bedroom conducive to sleep –

dark, cool and quiet. Keep TV, computers and cell phones out of the

bedroom. Avoid caffeine.

Benefits of Good SleepHappierImproved Behaviour

More Disciplined Less agitated Calmer

Receptive to Learning

Results of Inadequate SleepPreschoolers

Inadequate sleep at this age results in: Mood swings, behavioral problems such as hyperactivity Cognitive problems i.e. impaired ability to learn in school.

School Age (5 to 12)Inadequate sleep at this age results in:

Mood swings, Behavioral problems such as hyperactivity Cognitive problems i.e. impaired ability to learn in

school. . At the same time, there is an increasing demand on their time from school (e.g., homework), sports and other extracurricular and social activities

Disadvantages of Not Enough sleep

TeenagersMost troubling consequences are:

Injuries and deaths related to lapses in attention

Delayed response at critical moments, i.e. while driving:

Drowsiness or fatigue has been identified as a principle cause in at least 100,000 police-reported traffic crashes each year, killing more than 1,500 Americans and injuring another 71,000, according to the National Highway Traffic Safety Administration (NHTSA, 1994).

Disadvantages of Not Enough Sleep – Con’t

Teenagers More interested in things that cause difficulty falling

asleep or disruptions/nightmares i.e: TV, Computers/internet, Popular media, caffeine products

watching TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep, anxiety around sleep and sleeping fewer hours.

Enough Sleep to Awaken at 7:00 a.m.

0 5 10 15

Preschooler

School Age

Teenagers

12pm11pm10pm9pm8pm7pm6pm

Time to bed

What Can You do Tonight?Have discussion with your child about the

importance of sleep. work out a healthy practical incremental sleep

schedule.

Keep a log of sleeping and waking for one week.

Communicate with your child’s teacher to determine correlation between sleep and behavior.