Sleep Hygiene for Children

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The Stresses of life especially in the time of the COVID-19 Pandemic difficulty with sleep is affecting our students more than ever. This post is aimed at a variety of tools and ideas to support your struggling sleeper.

Sleep Hygiene for Children
Preschoolers (ages 3-5 years) generally need between 10-13 hours of sleep per night, and
school-age children (ages 6-13 years) need between 9-11 hours of sleep per night.

  1. Stick to the same bedtime and wake time every day, even on weekends. Children sleep
    better when they have the same bedtime and wake time every day. Staying up late
    during the weekend and then trying to catch up on sleep by sleeping in can throw off a
    child’s sleep schedule for several days.
  2. Beds are for sleeping. Try to use your bed only for sleeping. Lying on a bed and doing
    other activities (e.g., watching TV, using a tablet or computer) makes it hard for your brain
    to associate your bed with sleep.
  3. A comfy, cozy room. A child’s bedroom environment should be cool, quiet, and
    comfortable.
  4. Alarm clocks are for waking up. Children who tend to stare at the clock, waiting and
    hoping to fall asleep should have the clock turned away from them.
  5. Bedtime routine. A predictable series of events should lead up to bedtime. This can
    include brushing teeth, putting on pajamas, and reading a story from a book.
  6. Quiet, calm, and relaxing activities. Before bedtime is a great time to relax by listening to
    soft, calming music or reading a story. Avoid activities that are excessively stimulating right
    before bedtime. This includes screen time like watching television, using a tablet or computer, and playing video games, as well as physical exercise. Avoid these activities during
    a nighttime awakening as well. It is best to keep video games, televisions, or phones out of
    the bedroom and to limit their use at least 1 hour before bedtime.
  7. How to relax. If a child needs help relaxing, they can use techniques such as taking deep
    and slow breaths or thinking of positive images like being on a beach.
  8. Start the day off right with exercise. Exercising earlier in the day can help children feel
    more energetic and awake during the day, have an easier time focusing, and even help
    with falling asleep and staying asleep later on that evening.
  9. Avoid caff eine. Avoid consuming anything with caff eine (soda, chocolate, tea, coff ee)
    in the late afternoon and throughout the evening. It can still cause nighttime awakenings
    and shallow sleep even if it doesn’t prevent one from falling asleep.
  10. If you can’t sleep, get out of bed. If a child is tossing and turning in bed, have them get
    out of bed and do something that isn’t too stimulating, such as read a boring book (e.g.,
    textbook). They can return to bed once they are sleepy again. If they are still awake after
    20-30 minutes, they can repeat the process and get out of bed for another 20 minutes
    before returning. Doing this prevents the bed from being associated with sleeplessness.
  11. Put kids to sleep drowsy, but awake. The ideal time for a child to go to bed is when they
    are drowsy, but still awake. Allowing them to fall asleep in places other than their
    bed teaches them to associate sleep with other places than their bed.
  12. Cuddle up with a stuff ed animal or soft blanket. Giving a child a security object can be
    a good transition to help them feel safe when their parent(s) isn’t/aren’t there.
    Try to incorporate a doll, toy, or a blanket to comfort them when it’s time for bed.
  13. Bedtime checkups should be short and sweet. When checking up on a child, the main
    purpose is to let them know you are there and that they are all right. The briefer and less
    stimulating, the better.
  14. Maintain a sleep diary in order to track naps, bedtimes, wake times, and behaviors to
    fi nd patterns and work on particular problems when things are not going well.

Source

ARTICLES

HOW TO GET BEDTIMES BACK ON TRACK

THE GOOD-NIGHT GUIDE FOR CHILDREN

Encouraging your child to have good sleep habits

NASP Sleep Problems: Helping Handout for Home

NASP Bedtime Guidelines for Parents

KIDS BOOKS

List of Kids book about sleep by Common Sense Media

Lesson Plans

Bedtime Routines to Improve Sleep Habits (K-2)

Bedtime Routines to Improve Sleep Habits (3-5 grade)

Games

Sleep for Kids Games and Puzzles

Measurement

Child and Adolescent Sleep Checklist– Child and Adolescent Sleep Checklist (CASC) is designed to identify sleep habits and to make a screening of sleep problems among preschoolers, elementary school children, and high school students.This might be helpful for School Psychologists or school teams who want to really understand if a child is experiencing a sleep disturbance and to what degree.

CHILDREN’S SLEEP HABITS QUESTIONNAIRE(ABBREVIATED) Parent-reported screening survey designed to assess behaviorial and medically based sleep problems in school children, aged 4-10 years.

Bedwetting in School-Aged Children

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Bedwetting is an issue that comes up in elementary school from time to time. Here are some resources to help support this situation for your students. The good news is that for many children the problem will resolve itself over time, or can be fixed through fairly simple treatment.

Bedwetting (also called nocturnal enuresis) is very common. As the following graph shows, almost a third of four-year-olds wet the bed. By the time they are 6, only one in 10 children wet the bed, and one in 20 by age 10. Bedwetting can sometimes continue into adolescence.

Percentage of children who wet the bed at different ages

bed wetting graph

Source

Nighttime bedwetting. This type of bedwetting is a common sleep
a problem in children ages 6–12, occurring only during NREM sleep.
Primary enuresis (the child has never been persistently dry at night)
is associated with a family history of the problem, developmental lag,
or lower bladder capacity, and is unlikely to signal a serious
problem. Secondary enuresis (a recurrence of bedwetting after a year
or more of bladder control) is more likely to be associated with
emotional distress. Interventions include the use of reinforcement and
responsibility training (such as keeping a dry night chart), bladder
control training, conditioning (e.g., bedwetting alarms), and
sometimes medication. In the case of secondary enuresis, it might be
most helpful to determine any source of emotional stress and address
it directly. (For example, if a child starts wetting the bed at night
following parents’ separation or divorce, providing counseling to
address loss issues might help alleviate bedwetting.)

Source

When to see a doctor

You may wish to see a doctor about your child’s bedwetting if:

  • your child is at least six years old (treatment for bedwetting is not recommended before this age as treatment is less effective and many children get better on their own)
  • you or your child are troubled or frustrated by the bedwetting
  • you punish, or are concerned that you might punish, your child for wetting the bed
  • your child wets or has bowel movements in their pants during the daytime.

If your child has been dry at night for six months then begins to wet their bed again, it is important to see a doctor for evaluation.

The doctor will consider your child’s details and determine if there is a physical problem that needs to be addressed.

Source
BEDWETTING

Nocturnal enuresis is the medical term for bedwetting. Most children
wet the bed occasionally or even nightly during the potty-training
years. In fact, it is estimated that seven million children in the
United States wet their beds on a regular basis. Controlling bladder
function during sleep is usually the last stage of potty-training. In
others words, it is normal for children to wet the bed while sleeping
during that learning process. Bedwetting is typically not even
considered to be a problem until after age 7.

Bedwetting in children is often simply a result of immaturity. The age
at which children become able to control their bladders during sleep
is variable. Bladder control is a complex process that involves
coordinated action of the muscles, nerves, spinal cord and brain. In
this case, the problem will resolve in time. On the other hand, it may
be an indication of an underlying medical condition, such as
obstruction of the urinary tract. If bedwetting persists beyond the
age of 6 or 7, you should consult your pediatrician.

There are both primary and secondary forms of bedwetting. With primary
bedwetting, the child has never had nighttime control over urination.
The secondary form is less common and refers to bedwetting that occurs
after the child has been dry during sleep for 6 or more months.
Secondary bedwetting may be caused by psychological stress but may be
the result of an underlying medical condition such as constipation or
urinary tract obstruction. With secondary bedwetting, contact your
doctor for an evaluation.

Commonly prescribed behavioral methods for treating the problem include:

Establishing a regular bedtime routine that includes going to the bathroom
Waking your child during the night before he/she typically wets the
bed and taking him/her to the bathroom
Developing a reward system to encourage your child, such as stickers
for dry nights
Talking to your child about the advantages of potty-training, such as
not having to wear diapers and becoming a “big kid”
Limiting beverages in the evening – even those last minute water requests
Using a “bell-and-pad” which incorporates an alarm that goes off
whenever your child’s pajamas or bed become wet during an accident.
These systems teach your child to eventually wake up before the
bedwetting occurs

As a last resort, a doctor may prescribe medication for bedwetting,
either for short or long-term use. Some examples are imipramine (an
antidepressant), which relaxes the bladder, and desmopressin, a
man-made copy of a normal body chemical that controls urine production
at night. Although medication usually helps, bedwetting typically
resumes once the child stops taking the medicine. As with any drug, it
is important to monitor your child’s response to the medication.

Coping with Bedwetting:

There are products that parents can buy for school-aged children with enuresis:

Disposable absorbent underpants
Reusable absorbent underpants
Sleeping bag liners
Moisture alarms that go off when the child begins to wet the bed

There is no reason for punishment if your child wets the bed. Your
child cannot help it. Talk to your doctor about treatment options and
following these coping tips may help:

Be patient, understanding and attentive
Do not talk about the bedwetting in front of others
Talk to your child about how the bladder works
Avoid fluids in the hours before bed

Source

Links

Bed-wetting: Tips to Help Your Child

Sleep is important!

National Association of School Psychologists President Stephen Brock recently stated the importance of kids getting adequate sleep. He sited this article:

http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6430a1.htm?s_cid=mm6430a1_e

Sleep for kids : http://www.sleepforkids.org/html/sheet.html

Parents.com : http://www.parents.com/health/healthy-happy-kids/why-your-kid-needs-sleep/

Lifehacker recently had a post with a parent friendly chart on when to put your kid to bed.

Link: http://lifehacker.com/when-your-child-should-go-to-bed-based-on-age-and-wake-1729319068