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If you want to do well in school, sleep well. Its that simple, say the folks from the National Center on Sleep Disorders, Research. Thats the theme of their new five-year education plan to teach kids about the importance of getting enough sleep. Many kids just dont get enough sleep. Elementary school children need at least nine hours of sleep each night, says Dr. Carl Hunt, the director of the center. Although many people dont think about it, sleep is as important to good health as diet and exercise, says Hunt.
Lack of sleep is a big enough problem that the center has recruited a star to help get its message out. Garfield, the sleep-loving cartoon cat, will spread the word to schools and doctors through a partnership with the National Association of Elementary School Principals, the American Academy of Pediatrics and other groups concerned about kids getting their zzzzzzzs. More than 70 million Americans have some kind of sleeping problem. Teachers and principals see sleepy students at their schools every day, Hunt says. Why is sleep so important? If you dont get your sleep, you cant do your best in school and you might find it harder to pay attention. Youll also feel cranky, which can affect your friendships. And if youre not rested, you wont be able to do your best in sports and other activities. Kids generally need more sleep than adults because their bodies are growing. But most kids dont get enough sleep.
In a Yaks Corner survey of 484 kids, more than 20 percent reported that they dont go to bed until 10 p.m. Nearly 30 percent said they dont actually fall asleep until 11 p.m. or later. Whats keeping kids up? More than a third of the students in our survey said the top reason was homework. And nearly 55 percent said they feel tired during school. So how can kids get the sleep they need?
India Schaenen-mom, writer and sleep supporter-has an amazing idea: Go to bed early. And she means really early. Schaenen is the author of a new book, "The 7 Oclock Bedtime" (ReganBooks, $12.95 paperback). Since the school day begins early, you need to go to sleep early. Schaenen, who has three children, ages six, nine and 11, has been practicing what she preaches for many years. As a result, her children are well-rested and they understand their need for sleep, she says. Schaenen, whos interviewed many sleep experts, says that children who are well-rested should be able to wake up on their own about the same time every morning. She says kids can easily adjust their bedtime. "If youre tired, just tell your family you want to try something new. Ask your parents to help you by serving dinner two hours before your new bedtime." Then you will still have time to finish homework, wash up before bed and do some reading or another quiet activity before you turn the lights out, Schaenen says.
On summer vacation, you dont have to live by the clock, but dont throw your bedtime out the window, either, Schaenen says. "Try to stay on a predictable schedule even if your bedtime gets pushed back to a later hour during the summer months." Schaenen knows everyone cant go to bed at 7 p.m. Her oldest daughter, now 11, gets in bed at 7 p.m. most nights for reading or a quiet craft. She falls asleep at about one 8 p.m.
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