(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.

Just Posted

Black Press file photo
RCMP seek suspect in Vancouver Island-wide crime spree

Crimes stretched from Deep Bay to Qualicum, Ladysmith, Chemainus and Youbou

Kandi Kehler has just over two weeks left in her rental, but doesn’t know where she is going to go next. Photo by Marc Kitteringham / Campbell River Mirror
12 days left: Campbell River family at end of lease with nowhere else to go

Biggest fear coming to life for Campbell River mom

Things are looking up for Vancouver Island as zero COVID-19 cases have been reported for the first time since October. THE CANADIAN PRESS/Darryl Dyck
Island records zero new COVID-19 cases for the first time since October

For the first time since October, the province is reporting zero new… Continue reading

A small pod of Pacific white-sided dolphins pass by close to shore in Campbell River June 16, 2021. Still capture from video courtesy of Kimberly Hart
VIDEO: Dolphin sunset captured from Campbell River shore

Spectacular setting for view of travelling pod of Pacific white-sided dolphins

This year’s Grad Parade is being held on Saturday, June 26. Alistair Taylor Photo.
Cheer on parading grads June 26

Watch for — or take part in — Grad 2021 Car Cruise on Saturday, June 26

People line up to get their COVID-19 vaccine at a vaccination centre, Thursday, June 10, 2021 in Montreal. THE CANADIAN PRESS/Ryan Remiorz
Vaccines, low COVID case counts increase Father’s Day hope, but risk is still there

Expert says people will have to do their own risk calculus before popping in on Papa

Karl and Stephanie Ann Johanson were thrilled to spot a pair of Sandhill Cranes in the Panama Flats this month, an unusual appearance for such birds. (Photo by Stephanie Ann Johanson)
WATCH: Sandhill cranes an unusual, joyful sight in South Island parkland

These birds don’t often touch down on their way between northern B.C. and Mexico

Police are asking for public assistance in locating Anthony Graham who has been charged with the murders of Kamloops brothers Carlo and Erick Fryer. (RCMP photo)
2 charged, suspect at large in killings of B.C. brothers linked to gang activity: RCMP

Kamloops brothers Erick and Carlo Fryer were found deceased in May on a remote Okanagan road

(V.I. Trail/Google Maps)
Now 90% complete, Vancouver Island trail forges new funding parnership

Victoria Foundation takes on Vancouver Island Trail Association; fund valued at $40,000

Albert Health Minister Tyler Shandro and Alberta Premier Jason Kenney unveil an opening sign after speaking about the Open for Summer Plan and next steps in the COVID-19 vaccine rollout, in Edmonton, Friday, June 18, 2021. THE CANADIAN PRESS/Jason Franson
Alberta 1st province in Canada to lift all COVID-19 public health restrictions

70.2% of eligible citizens 12 and older in the province have received a dose of the vaccine

Fraser Health registered nurse Ramn Manan draws a dose of the Pfizer COVID-19 vaccine into a syringe at a walk-up vaccination clinic at Bear Creek Park, in Surrey, B.C., on Monday, May 17, 2021. THE CANADIAN PRESS/Darryl Dyck
‘Honour our fathers’ with COVID-19 vaccine protection, B.C. urges

109 new cases Friday, 75 per cent of 12 and up immunized

Freighters have becomd abundant in the Trincomali Channel on the east side of Thetis Island.
Nanaimo ponders taking on waste from nearby anchored freighters

Vancouver-based Tymac petitioning the Regional District of Nanaimo to accept waste at its landfill

(Paul Henderson/ Chilliwack Progress)
Trutch Avenue in Chilliwack to be renamed to remove racist taint

New name to have Indigenous significance as Chilliwack takes new step toward reconciliation

Most Read