The Nine Hour Rule: Kids and Sleep From the American Heart Association

This came to my inbox from my daughter's school.  I think this is really important!  My fourth grader gets 9-10 hours each night.  She isn't the best sleeper, so we have always given her an early bedtime.  We let her stay up until 8:30 if she is reading, but she just feel asleep on the couch at 7:45.  I think that is typical for a Thursday.  We are all a little extra tired.
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Sleep is like food for the brain. And just like food, sleep gives your child energy. During sleep, their bodies grow and recover from the day’s activities. Sleep is important for everyone—especially kids. It’s not just about feeling grumpy or dozing off in school. Lack of sleep can actually lead to serious health problems.

When kids don’t get enough sleep, they can be moody and perform poorly. They might fall asleep in class and fall behind on their homework. They’ll have less energy for sports and other physical activities. And when they’re tired or low on energy, they’re more likely to choose unhealthy foods or snacks. That means getting the right amount of sleep could actually help your child eat better.

Here are some tips for helping your children get at least nine hours of sleep each night. Help them build a routine—and stick with it. Then, ask them how they feel when they get their rest compared to when they don’t.

Step it Up: To help kids get used to earlier bedtimes and more rest, add 15 minutes of sleep time each night until they’re sleeping at least nine hours.
Wind Down: Stick to quiet, calm activities before bedtime, and your kids will fall asleep much more easily. Avoid TV, computers and telephones during the hour before bed. Don’t leave homework for the last minute. And don’t eat, drink, or exercise within a few hours of bedtime.
Fill In the Naps: If you plan them right, naps can help boost your child’s energy during the day. Naps that are too long or too close to bedtime can interrupt their regular sleep.
Dream Makeover: Make your child’s bedroom the perfect places to relax and sleep. Keep the room cool, quiet and dark. You might even want to install window shades or blackout curtains. Let in bright light in the morning to help them wake up.