(Pixabay)

(Pixabay)

Good sleep routines key to getting kids snoozing: UBC

Putting away screens, a cool comfy bed are all key to getting a good night’s sleep

Just how important are a comfy bed and some screen-free wind down time in getting youngsters to sleep?

Very, a study review released Monday by the University of B.C. suggests.

According to UBC sleep expert and nursing professor Wendy Hall, those habits are all known as “sleep hygiene.”

The term encompasses everything from a cool and quiet sleeping environment to reading before bedtime to help kids unwind.

“Good sleep hygiene gives children the best chances of getting adequate, healthy sleep every day,” Hall said.

“Research tells us that kids who don’t get enough sleep on a consistent basis are more likely to have problems at school and develop more slowly than their peers who are getting enough sleep.”

READ MORE: Heading soccer balls can cause damage to brain cells, says UBC study

Hall said new sleep guidelines recommend up to 16 hours of sleep for babies between four and 12 months and eight to 10 hours for teens up to 18 years old.

(UBC)

The review looked over 44 studies from 16 different countries. Overall, they encompassed 300,000 kids from North America, Europe and Asia.

Hall said the review found “extensive evidence” for limiting screen time just before bed time or at night when kids are supposed to be sleeping.

Researchers found that regular bedtimes, reading (books) before bed and self-soothing were key, especially for younger children.

But even older kids benefitted from set bedtimes.

“We found papers that showed that adolescents whose parents set strict guidelines about their sleep slept better than kids whose parents didn’t set any guidelines,” Hall said.

“Surprisingly,” Hall said the amount of caffeine kids drank just before bed didn’t matter, compared with the amount of coffee they drank throughout the day.

READ MORE: Canadians believe physical inactivity is nearly as bad as smoking

When researchers looked at studies from Asia, they saw negative links between how much sleep kids managed and the commute lengths and amount of homework students got each night.”

“With more children coping with longer commutes and growing amounts of school work, this is an important area for future study in North America,” Hall said.


@katslepian

katya.slepian@bpdigital.ca

Like us on Facebook and follow us on Twitter.

Get local stories you won't find anywhere else right to your inbox.
Sign up here

Just Posted

The entrance to the Port Hardy aquatic centre. (Tyson Whitney - North Island Gazette)
Port Hardy council will decide fate of pool revitalization project at next meeting

The pool revitalization project will be on the agenda at the Dec. 8 meeting for council to vote on.

The Port Alice Community Centre opened its doors to the public Wednesday through Friday morning, offering coffee, tea, hot soup, meals and warmth. Cots were available for overnight stays. The centre had a generator, so people were able to charge their devices. Approximately 75 residents passed through during the three-day outage. (Debra Lynn photo)
Port Alice residents talk three-day power outage

The Port Alice Community Centre opened its doors to the public Wednesday through Friday morning.

Emma Garriott is releasing her second album titled ‘Sad White Girl Angst.’ (Emma Garriott / Facebook photo)
North Island musician releases second album titled ‘Sad White Girl Angst’

“When you hear it, I want you to feel like your best friend in the whole world is sitting beside you’

Environment Canada has issued a special weather statement forecasting windy weather Sunday and Monday. (News Bulletin file photo)
More windy weather on the way for Vancouver Island

Environment Canada issues special weather statement for Victoria, east coast of Island, north Island

A B.C. Ambulance Service paramedic wearing a face mask to curb the spread of COVID-19 moves a stretcher outside an ambulance at Royal Columbia Hospital, in New Westminster, B.C., on Sunday, November 29, 2020. THE CANADIAN PRESS/Darryl Dyck
B.C. records deadliest weekend of COVID-19 pandemic with 46 deaths; more than 2,300 cases

Provincial health officer Dr. Bonnie Henry provides COVID-19 update

Fossil finds at Mt. Stephen. (Photo: Sarah Fuller/Parks Canada)
Extreme hiking, time travel and science converge in the Burgess Shale

Climb high in the alpine and trace your family tree back millions of years – to our ocean ancestors

Kettle bells sit aligned in an indoor fitness studio. (PIxabay.com)
1 COVID-19 case at a B.C. fitness studio leads to 104 more infections, 6 school exposures

According to case data released by Fraser Health, one case of the novel coronavirus carries a big impact

Vehicles drive past a display thanking essential workers in Burnaby, B.C. on Sunday, Nov. 29, 2020. THE CANADIAN PRESS/Marissa Tiel
B.C. changing COVID-19 case reporting as virus spread continues

Manual counting takes more time, leads to errors

Black Press Media and BraveFace have come together to support children facing life-threatening conditions. Net proceeds from these washable, reusable, three-layer masks go to Make-A-Wish Foundation BC & Yukon.
Put on a BraveFace: Mask fundraiser helps make children’s wishes come true

From Black Press Media + BraveFace – adult, youth and kid masks support Make-A-Wish Foundation

Christy Jordan-Fenton is the co-author of the book Fatty Legs, which has been mentioned amid the controversy of an Abbotsford school assignment on residential schools.
Co-author of residential schools book condemns controversial Abbotsford class assignment

Children’s book mentioned amid controversy at W. A. Fraser Middle School

Kootenay East MLA Tom Shypitka takes over as energy and mines critic for the B.C. Liberal opposition. Kelowna-Lake Country MLA Norm Letnick (right) moves from health critic to assistant deputy speaker. (Hansard TV)
B.C. Liberals pick critics to take on Horgan’s NDP majority

Interim leader Shirley Bond takes seniors, long-term care

Left to right: A screenshot of NTC nurse navigator Lesley Cerney, FNHA regional mental health manager Georjeana Paterson and Island Health’s medical health officer Dr. Charmaine Enns addressing Ehattesaht community members from Ehatis reserve in a Facebook live update. (Ehattesaht First Nation/Facebook)
Medical team sent to Ehatis reserve near Zeballos to guide community through COVID outbreak

17 cases, eight recoveries and no hospitalizations as Island Health praises First Nation’s response

Deputy Prime Minister and Minister of Finance Chrystia Freeland listens to a question from a reporter on the phone during a news conference in Ottawa, Monday, Nov. 30, 2020. THE CANADIAN PRESS/Adrian Wyld
Spending too little worse than spending too much, Freeland says as Canada’s deficit tops $381B

‘The risk of providing too little support now outweighs that of providing too much’

Most Read