Sleep Is The Foundation Of Learning Part I

It's September and students are back in class. When the dismissal bell rings, homework and sports take center stage. Then it's time for family and a solid nighttime routine to ensure the proper amount of rest for students of all ages. Think of the number of hours you need to get a good night's sleep. Every adult has a different number. Think of YOUR number. Now, subtract three hours from that number. What would life be like for you if you had to live each day getting only this amount of sleep? Unfortunately many children do just that--every day. School-aged children require 10 - 11 hours of sleep each night. This means if your child wakes up for school by 6:00 a.m., he should be asleep by 8:30 or 9:00 p.m. This sleep is essential for proper growth and cell repair. This affects mental alertness and physical functioning throughout the school day.

It is important to know that not all sleep is created equal. When a child is allowed to stay up nlate, he can become "overtired." At this stage, many parents say, "But my child is not tired! In fact, he seems to have so much energy at night!" When children stay up too late, they become "wired." This wired state is then followed by a crash. The sleep experienced by a child who consistently crashes is not the same as the sleep had by a child with an evening routine and set bedtime. Children who stay up later do not spend enough time in optimum REM sleep, the stage of sleep where the body and mind heal and rejuvenate. Sleep deprivation is cumulative. Children who have poor bedtime routines often end up being labeled ADHD, as they become more frustrated in school and life. ADHD is an unfortunate myth that is overused in its description of children who have not been empowered with self-control and strategies for concentration and purposeful activity, including sound sleep. The child begins a cycle of being overtired, wired, crashing and then just coping to get through the day. This can occur with a child who is going to bed even a half hour or one hour too late! When poor nutrition is added to this, the child has truly been given an unfortunate, avoidable life challenge.

Sleep is a gift you give to your child. Falling asleep and staying asleep is a life skill which must be learned by all successful, happy people. Everyone wakes up four to five times per night. It may not seem that way, but we do. And we put ourselves back to sleep. Children need to learn that they are capable of falling asleep and staying asleep. They can be taught to self-soothe and to create habits which lead to replenishing sleep. A baby's bedtime routine can begin with a warm meal and bottle, followed by the reading of a few books. If baby won't sit still in a lap, he can lay on his back while the reader lays down next to him, holding the book up above for easy viewing and listening. This can be followed by a warm bath and lotion massage. Baby should wear a blanket sleeper and be placed in a safe crib or bassinet. No other blankets or cushions are necessary, as they can interfere with sleeping as well as pose a safety risk if the baby becomes entangled. Toddlers can enjoy a similar routine.
Reading books to two and three-year-olds while they are in the tub is a great way to captivate an active toddler. Toddlers and school-aged children alike benefit tremendously from a Nighttime Routine Chart which can be posted near their bedroom and bathroom. Take pictures of your child at each stage of their routine. Print a sentence for each step of the routine, such as "I brush my teeth." "I read books." "I hear lullabies." The pictures and sentences can be affixed and laminated for posting. Once this routine chart is up, your child will be walking YOU through the routine! It gives a child a sense of independence and self-control--both of which lead to competence, confidence and self-esteem. Keep the routine simple and don't add things to it that you don't want to do every night.

Here is a suggested routine for children ages four to eighteen. It can begin between 6:00 and
7:00 p.m., or earlier if needed.

1. Dinner as a family at the table: If you can, prepare it together. This is the most important part of a child's day. It teaches them they are part of an important family--your family. It's a time for listening, sharing and learning manners. It is a time for love.
2. Dinner clean-up: Cleaning up together after dinner helps keep the house tidy and the parents sane! Even if kids are little, they can still use a hand sweeper and dust pan to clean the floor while the parents do the majority of the work. As children grow, they can clear plates, wash dishes and even Windex the counters. Create a family tradition of saying, "Many hands make light work!" Your kids will want their hands to be included.
3. Bath time: Young children should be taught how to wash their own bodies and hair. Clip their nails, rub them with lotion, put Neosporin on their owies. Leading your child to self-care is a powerful love language which helps your child honor their vessel and builds their self-respect.
4. Books: This is a time for parents to read to children. This is not a time for the child to complete their homework or practice reading. Children should be read aloud to at their listening level. This paves the way for reading growth as children hear stories with rich vocabulary and advanced language usage. It also helps them fall in love with reading--and with you!
5. Brush and floss teeth: Parents of young children will need to take a turn every now and then to be sure the job is getting done right. Provide motivation with a new brush or paste on occasion.
6. Bed: Touching a child's hair and skin is a wonderful way to show a child of any age that you love them, in addition to helping them get relaxed as they lay in bed. Tell your older child a few things you are proud of them for doing and point out some way in which they have grown as a person. Singing lullabies to younger children is a natural way to build phonemic awareness, an essential part of the reading readiness platform. Even if you should only be allowed to sing around a campfire, your child will love to hear you sing! nn