Healthy U: Bedtime rituals

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By NBC Augusta Staff

Story Published: Aug 7, 2008 at 2:21 AM EDT

Story Updated: Aug 25, 2008 at 11:13 AM EDT

Staying up late and sleeping was likely a typical child's summer routine but in Tuesday's Healthy U , Nurse Practitioner Victoria Burt gave tips on how to get them back in the habit of waking up early for school

Darkness and cool air help to increase melatonin which induces sleepiness. Bright lights during the night cause the melatonin level to decrease making it harder to fall back into a deep sleep.

Preschoolers should get eleven hours plus one hour nap time. Elementary students need ten hours of sleep and middle schoolers need nine hours. High Schoolers and adults needs about eight hours.

Develop a routine but try to make it simple. Make it long enough to ease into a transition. Allow at least thirty minutes before bedtime.

Don't allow TV or computer to be part of the routine.

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