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School-Sleep-Schedule|Guidance

We all know that Doha is definitely a city that does not sleep ... shops, café’s, restaurants and amusements are always open late and due to the summer months being so hot, we often find ourselves going out alone or with family and friends after the sun goes down even in the winter as this is simply what we are used to.


This routine can cause a negative effect on our sleep schedule, not just for ourselves, but our children, too.


There is a big link between our children getting enough adequate sleep and their academic success. Having a bad night’s sleep every now and then is not really a cause for concern; however, if it does repeatedly happen, it will definitely be significant when it comes to their performance in school, and their health.


Different ages require different amount of hours of sleep - here is a brief guideline:


· Ages 4–12 months: 12–16 hours (including naps)

· Ages 1–2 years: 11–14 hours (including naps)

· Ages 3–5 years: 10–13 hours (including naps)

· Ages 6–12 years: 9–12 hours

· Ages 13–18 years: 8–10 hours


Throughout the school year there are many week-long breaks, whether this is for half-term or religious holidays and sleep schedules for our children become easily and often disrupted. Therefore, it is always a wise idea to not let their sleep routine get too puzzled up over the smaller breaks to ensure the transition back to school is a lot smoother.


Ways to improve their sleep schedule:


1. Do not let them stay up too late on the weekends!

2. Make sure the evening is relaxing so that they can ‘wind down’.

3. Limit screen time before bed.

Lights from devices can confuse our bodies into thinking it’s still light outside, making it harder to fall asleep, instead introduce some calm reading time before bed.

4. Create a calm atmosphere in their bedroom.

White noise machines can help improve this, so can a good room-temperature and a dark room.

5. Avoid sugary drinks and snacks a few hours before bedtime.

6. Exercise after school to tire them out.


Here is a nice routine template that you can use to motivate the little ones! You can also find many other templates on Pinterest that are more.




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