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Guidance Corner:

Sleep Check-Up:  Tips for Parents

 Research shows that well rested children are happy children and are able to learn better.

Age of Child

Recommended number of hours

Suggested bedtime if waking at 7:00am

3 – 5 years

10 to 13 hours

7:30 (11 hrs.)

6 – 13 years

9 to 11 hours

8:00 - 9:00 (10 - 11 hrs.)

14 -17 years

8 to 10 hours

10:00 (9 hrs.)

18 – 25 years

7 to 9 hours

11:00 (8 hrs.)

26 – 64 years

7 to 9 hours

11:00 (8hrs.)

 

Six Sleep Tips:

  • It helps to go to bed and get up at the same time every day, even on weekends
  • Snacks and drinks are best when they are small and caffeine-free and low fat
  • Create a comfortable bedtime routine. Doing the same things each night teaches your body to wind down. This might include taking a warm bath/shower, reading a book, or listening to soothing music with the dimmed lights
  • Turning off the TV and other screens at least a half hour before bed can shorten the time it takes to fall asleep. A fan or calm music can replace screens
  • We sleep best in a cool, dark and quiet room
  • Taking a special toy or comfort object to bed is often helpful
  • If you want to increase your child’s sleep hours, do it gradually over a couple weeks
  • New sleep habits take time to develop - stick to your plan for 21 days
  • If your child regularly snores, contact your family doctor as this can prevent a good night’s sleep.

 

Does Your Child Fear The Dark?

  • Ask them to tell you about their fears and what exactly makes them afraid.
  • Show that you understand their fears, but don’t necessarily share them.
  • Reassure them that they are safe; explain there are no such things as monsters.
  • It may help to show them security measures such as locking doors.
  • Ask your child what would make them feel more secure.
  • Establish a relaxing routine with a predictable bedtime.
  • Put a nightlight in your child’s room, or allow some light from the hallway.
  • A nightlight or an open door (with hall light) can be better than a ceiling light.
  • Make sure their television viewing habits are appropriate to their age.
  • Regular exercise helps to reduce stress levels.
  • Don’t make fun of their fears.
  • Reward and praise small steps towards overcoming their fear

 

A Sleep Diary Can Help You See Your Progress:

http://www.sleepforkids.org/pdf/SleepDiary.pdf  (child)

https://sleepfoundation.org/sleep-diary/SleepDiaryv6.pdf  (adult)

 

 

Helping Your Child Sleep Alone

Click here: http://www.anxietybc.com/sites/default/files/dealing_with_co_sleeping.pdf

 

Bus Safety Rules

These are the Expected Behaviours while travelling on your school bus.  All students have the job of being a RESPONSIBLE passenger.

  • Always be at the bus stop on time
  • Remember to stand well back from the road
  • Wait until the bus has completely stopped before approaching
  • Never push as you are entering or exiting the bus
  • Take your designated seat as soon as you enter the bus
  • Stay seated until you arrive at your exit.  Bottom on the seat, no knees in the aisle.  Face the front.  No changing seats while bus is moving
  • Keep all your items in your bag
  • Listen to the Driver.  The Driver is the Boss!
  • Keep your arms and hands inside the bus at all times
  • Use a talking voice while on the bus
  • Playing with electronic games in appropriate way is fine
  • Use of headphones/ear buds for music is required
  • Use nice/appropriate words to talk to your friends while on the bus
  • Move away from the bus and the road as soon as you get off
  • Look both ways before crossing the street

Please discuss these rules with your child.  Your co-operation in passing along this important safety message is greatly appreciated.  Proper conduct must be ensured.  Failure of students to follow these rules may lead to suspension from the bus.  The SSRSB will hold parents/guardians of students who vandalize the school bus responsible for any damage done to the bus.

Student Peanut/Nut Allergies

There are PRES students who have peanut/nut allergies.  As a result, we ask parents to refrain from using peanut/nut products in their children's lunches.  We Thank you for your continuing cooperation regarding  our students' safety!

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