Dignity Health | St. Rose Dominican | Reach | Winter 2019

10 StRoseHospitals.org You know how you feel when you get a good night’s rest. No doubt about it: Getting enough shut-eye can really affect your outlook and well-being. “It’s the same with children,” says Emily Peterson, DO, FAAP, pediatrician at Dignity Health Medical Group’s Henderson Clinic. Kids who are well-rested are less likely to have problems with school performance, behavior, memory, and concentration, according to the American Academy of Pediatrics. How can parents help? If your child is not getting enough sleep, an earlier bedtime may help. Make sure your child hits the Pajama party! Help kids get the sleep they need pillow early enough to allow for the recommended amount of sleep. Once you set a bedtime, keep it the same every night. Here are some more tips, courtesy of Dr. Peterson and other child health experts: Wind down. Dim the lights in your home as the night winds down. And avoid stimulating activities— like active play or watching action movies—too close to bedtime. Start a sleep-time routine. Taking baths, brushing teeth, and reading books can be part of a relaxing routine. Say goodnight to electronics. It’s best for kids to leave smartphones and other devices out of bedrooms once it’s lights out. “Kids need quality sleep to feel their best, stay healthy, and do well in school. Prioritizing sleep in your home is one of the best things you can do for your family.” —Emily Peterson, DO, FAAP How much sleep do kids need? Sleep is essential for children’s health and development. But just how much is enough? This chart shows the amount of sleep children need, which changes as they grow. Age Recommended sleep per 24-hour period Infants: 4 to 12 months 12 to 16 hours (including naps) Toddlers: 1 to 2 years 11 to 14 hours (including naps) Preschoolers: 3 to 5 years 10 to 13 hours (including naps) Grade schoolers: 6 to 12 years 9 to 12 hours Teens: 13 to 18 years 8 to 10 hours Sources: American Academy of Pediatrics; American Academy of Sleep Medicine “Remember that children, marriages, and flower gardens reflect the kind of care they get.” —H. Jackson Brown, Jr.