Can you believe that bedtime can be a breeze, and through it, so can morning wake-up? It’s just a matter of introducing a few rules, and neither is rocket science.
Everyone needs an adequate amount and quality of restorative sleep, but why is it particularly important during childhood? The answer is simple: children are growing, and sufficient sleep aids in physical and mental development, strengthens the immune system, regulates appetite, and importantly, enhances concentration and memory, which unquestionably contributes to academic performance. Preschool-age children, along with an afternoon nap, require 10-13 hours of sleep, while those aged 6-12 typically no longer nap in the afternoon and need between 9-12 hours of sleep. As children grow, their sleep patterns also change; younger children tend to go to bed earlier, while teenagers, due to changes in their internal biological processes, known as circadian rhythms, often go to bed much later, sometimes after 11 PM, but sleep longer. Their sleep needs range from 8-10 hours, which still need to be maintained for healthy development, but social and mental developmental aspects become more pronounced in their case. Sleeping for less than 8 hours a night may make it harder to cope with various stressors (social and academic expectations, bullying, exclusion, etc.), and increases the risk of behavioral problems, anxiety, and depression.
Optimal sleep is essential not only for children’s development but also because it makes waking up in the morning easier and meeting daily expectations smoother. Establishing and maintaining evening and morning routines play a crucial role in family functioning, as they provide a framework in which children’s physical and psychological development can thrive more effectively. Therefore, “Sleep and Waking u”” gathers basic routines without which a “Well-functioning family” does not exist, and it is advisable to maintain them not only on weekdays but also in a more relaxed version on weekends and during breaks.
Topics related to Sleeping and Waking:
- Morning routine
- Bedtime routine – why and how?
- The big “boogeyman”: the afternoon quiet nap
- Evening bedtime
- 10+1 reasons for bedtime stories
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