Back to School: Restful Night's Sleep Means Nine Hours for Students

by Lucas Shivers

School-aged children need at least nine hours of sleep each night to ensure good health, said Mike Bradshaw, Kansas State University Research and Extension safety specialist.

"Lack of sleep causes many problems within the school environment," Bradshaw said. "Students can be too sleepy to learn. This contributes to a negative overall performance."

According to the American Academy of Child and Adolescent Psychiatry, many signs point to sleep problems:

frequent awakening during the night;
talking during sleep;
difficulty falling asleep;
daytime sleepiness;
nightmares or bed wetting;
teeth grinding or clenching; and/or
early waking.

Although children carry much of the responsibility for their evening schedules, Bradshaw said parents must establish clear guidelines and enforce them to help children reach nine hours of sleep.

"Parents can help children prioritize to keep them from starving themselves from sleep and help them find a balance," he said. "Setting a routine with consistent times of going to bed and getting up can be a first step."

About a month before school starts, Bradshaw recommends a transition into a school-like sleep pattern. To help minimize common sleep problems, he said parents should develop consistent bedtime and sleep routines for children.

"Start to move up the bed time to a similar time as when school will be in session," he said. "It's important to get started early in setting new sleep habits instead of expecting it to happen overnight. Also, reduce the number of naps taken during the day to ensure kids are tired and sleep through the night."

Many childhood sleep problems are related to irregular sleep habits. Anxiety about going to bed or falling asleep also ranks as a cause of problems. Persistent sleep problems could be symptoms of emotional difficulties.

"Talk with your child about the stressful issues in his or her life," Bradshaw said. "Parents can see what is worrying their children and interfering with a good night of rest."

When episodes occur frequently or interfere with daytime behavior, professional treatment could become necessary.

The consequences of inadequate sleep include lack of focus, irritability, frustration and impulsive behavior. An untreated sleep disorder can interfere with school and increase the risk of accidents and illness.

Test your Knowledge of Sleep Facts

True or False (answers below)

1) Sleep is a time when the body and brain shut down for rest and relaxation.

2) The body has a natural ability to adjust to different sleep schedules such as working different shifts.

3) People need less sleep as they grow older.

4) The primary cause of insomnia is worry.

Answers

1) False. Although the body rests and restores its energy levels, sleep is an active state affecting both physical and mental well- being. Insufficient restful sleep can result in mental and physical health problems and possibly premature death.

2) False. The human body's biological clock programs each person to feel sleepy during the nighttime hours and to be active during the daylight hours.

3) False. Often the ability to sleep for long periods of time and to get into the deep restful stages of sleep decreases with age. Steady routines, getting exposure to natural outdoor daytime light and sleeping in a quiet place may help.

4) False. Insomnia has many different causes, including physical conditions and stress. Insomnia can become a chronic problem. It should be diagnosed and treated if it persists for more than a month.

Source: National Center on Sleep Disorders Research, part of the National Institute of Health

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Lucas Shivers, Communications Assistant
lshivers@oznet.ksu.edu
K-State Research and Extension

For more information:
Mike Bradshaw is at 785-532-5773