Parentpedia

What Experts Say

From the ages of 5 to 12, the average youngster needs at least 8 to 10 hours a night, and according Jodi Mindell, author of Take Charge of Your Child's Sleep, some kids need even more than that. "Five-year-olds can need as much as 12 hours of sleep, and children 6 to 12 may need up to 10 or 11 hours."

So, if your child wakes up sluggish and sleeping in isn?t an option -- for example, it?s a school day -- then try moving her bedtime back so she can get in all the sleep she needs. (Of course, you might get an argument about this -- see Tip 3).

Tips to Help Them Sleep Well

The quality of sleep is just as important as the quantity, so make sure your child's bedroom is sleep friendly: It should be cool, dark, and comfortable.

"In addition, unplug the bedroom -- there should be no TV, computer, or electronic games," says Dr. Mindell. "We've found that kids who have this stuff in their rooms have a harder time falling asleep and staying asleep."

Here are other tips to help your child get enough shut-eye:

• Find the right bedtime for your child and stick to it. According to Dr. Mindell, the average time for kids ages 5 to 12 is 9 p.m., and children who go to bed after this are more likely to have sleep problems because they are overtired.
• Stick to a routine -- even up to and beyond the age of 12. Research has shown that something as simple as following the same order of events every night can help a child fall asleep faster and stay asleep longer than kids who don't follow a routine.
• Use bedtime as a time to put any unresolved conflicts to bed. "If you had an argument earlier in the evening, or there were some hassles related to homework, neither of you should take these conflicts to sleep," says Edward L. Schor, M.D., author of The American Academy of Pediatrics Caring for Your School-Age Child, Ages 5 to 12. He suggests you both acknowledge your argument and agree to end it at bedtime so you can get a fresh start in the morning.