How Sleep Relates to the Brain
· Studies show that 3 year olds who nap well are
more adaptable. (Adaptability is the single most
important trait for school success.)
· In a study of 5 year olds, persistence or attention
span was the trait most strongly associated with
daytime sleep or nap duration. Those who slept
longer during the day had longer attention spans.
· Studies show napping does not affect duration or
quality of sleep at night.
· MRI studies suggest that a growth hormone is
released during REM sleep (Remember, 95% of
brain development takes place by age five.)
· Researchers also believe that memories are consolidated
during REM sleep
It is important to know that the process of falling
asleep is learned and, in fact, a self-help skill.
(Remember, you can put a child to bed, but he must
put himself to sleep.) Children often wake at the end
of REM sleep cycles. Those who put themselves to
sleep independently will not need help from you when
this happens. Successful bedtime routine meet two
criteria:
· They work for the child. They enable the child to
go to bed calmly and safely and to fall asleep on
his or her own.
· They work for the parent. The don’t make parents
feel trapped or resentful.
Tips for Setting the Stage for Successful Sleep
· Bedtime starts long before children are in bed. In
fact, children are far more ready for bedtime if they
have “winding down” time with some calm relaxing
activities.
· Avoid television and videos
· Eliminate caffeine at least 6 hours before bedtime
· Make bedtime the same time each night. Give advance
warning at 15 min. and at 5 minutes.
· Adjust daytime naps to support the bedtime schedule.
Divide day in half. Example: A child waking
at 8 a.m. and going to bed at 7 p.m. would nap at
approximately 1 p.m.
· As evening approaches, the environment should
become quieter and lighting should become dimmer.
· Keep bedtime routines short and sweet—no longer
than 15 minutes (not including bath, of course!)
· Children should sleep in the same sleeping environment
every night, in a room that is cool, quiet and
dark. (without a television)
· Wake children at the same time every morning
(give or take 5-30 minutes.)
Healthy Sleep Habits, Happy Child, Weissbluth,
Ballantine 2003
Sleepless in America, Kurcinka, Harper 2006
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