21.03.2022
We Celebrate World Sleep Day

This year World Sleep Day fell on Friday, March 18, and its theme was "Good Sleep, Sound Mind, Happy World".

Our students and teachers came to the Academy dressed in their pyjamas and brought their favourite pillows, soft toys, and books to read before bedtime. There was a lot of laughter and fun - among other things, we dyed pillowcases choosing our favourite pattern at school. However, this did not cover the most important aspects: we talked about how much we need good quality and proper length of sleep and what we can do to sleep better.

Ten tips for a good night's sleep for children (up to age 12)*:

1. put your child to bed before 9 p.m.
2. have a consistent bedtime routine, i.e. consistent times for going to bed and getting up during the week and the weekend.
3. use comfortable clothing to sleep in and appropriate diapers for younger babies.
4. let your child fall asleep on their own.
5. keep the bedroom darkened and use lights only when getting up in the morning.
6. electronic devices - computers, TVs, cell phones - should be kept out of the bedroom. Also, limit their use in the evening.
7. have a routine of daily activities, especially meal times.
8. keep nap times consistent throughout the day, with the length of naps adjusted to the child's age.
9. provide physical activity during the day, especially outdoors.
10. do not give your child caffeinated products, such as sweetened drinks and tea.

Optimal sleep duration based on baby's age:

• Up to 3 months: 14-17 hours
• From 4 to 11 months: 12-15 hours
• One to 2 years: 11-14 hours
• 3 to 5 years: 10-13 hours
• 6 to 13 years: 9-11 hours

* Based on National Sleep Foundation guidelines.