The Ministry of Health gave recommendations on how to normalize children's sleep after the holidays. This was reported by Qazaqyia.kz citing Sputnik Kazakhstan.
Preparing for the new school year is not limited to buying a school uniform, backpack, and school supplies. It is also important to adjust the child's daily routine in advance. Especially if during the summer holidays the child got used to going to bed late and waking up late, it is better to gradually adjust the time of going to sleep and waking up in the morning.
Child's Sleep Needs
A child's need for sleep is determined by age. There are specific recommendations from the American Academy of Pediatrics:
- 01up to 1 year – 12–16 hours of sleep per day;
- 02from 1 to 2 years – 11–14 hours;
- 03from 3 to 5 years – 10–13 hours;
- 04from 6 to 12 years – 9–12 hours;
- 05from 13 to 18 years – 8–10 hours of sleep.
It is advisable for the child to go to bed and wake up at approximately the same time every day. Full sleep is necessary for the body's recovery and improves attention, memory, emotional state, as well as the ability to perceive new information.
First Grade Requires Special Attention
The daily routine of a child entering the first grade changes significantly. Therefore, experts recommend providing first-graders with additional daytime rest of up to two hours.
"The main task in the first weeks is to help the child gradually get used to the new routine and give him enough time to recover," say experts.
It is better to switch to the school regime in advance and without drastic changes.
Main Recommendations
- 01follow the daily routine;
- 02limit the use of gadgets before bedtime;
- 03create a calm environment before sleep (walk, warm shower, reading a book or quiet conversation);
- 04prepare the room for sleep.