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HealthyKidsNeedTheirZs
HelpYourChildGetEnoughSleep
Scientificstudieshaveshownthatchildren
whodon’tgetenoughsleepareatriskfor
Childrenthriveonroutine.Havethe same
beingoverweight.Andeveryoneneeds
enoughsleepinordertohaveenergytoplay, bedtimeeverynight.Hereisanexampleof
abedtimeroutine thatwillhelpyourchild
learn,andworkthroughouttheday!
relax,fallasleep,andsleepthroughthe
night.
Childrenwhogetenoughsleepare:
 Morealert
1. Havealightsnackifyourchildis
 Abletoplayandlearnbetter
hungry.
 Lessmoody
2. Takea bath.
3. Putonpajamas.
Howmuchsleepdoesmychild
need?
Belowisachartofrecommendedamounts
ofsleep.Forchildrenupto5yearsold,this
timemayincludenaps.
Age
1‐3years
HoursofSleep
12‐14
3‐5years
11‐13
5‐12years
10‐11
Source:NationalSleepFoundation,
www.sleepforkids.org
4. Brushteeth.
5. Readabedtimestory.
6. Tuckyourchildin.
7. Saygoodnightandleavetheroom.
Makesureyourchild’s bedroomis“sleep‐
friendly.”Thebedroomshouldbequiet,
dark,nottoowarmandwithoutaTV.
Source:NationalSleepFoundation,
www.sleepforkids.org
In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. To file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C. 20250‐9410 or call toll free (866) 632‐9992 (Voice). Individuals who are hearing impaired or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877‐8339; or (800) 845‐6136 (Spanish). USDA is an equal opportunity provider and employer. TipsforGettingaGoodNight’sSleep
Gettingenoughsleepisn’tjustkidstuff.Grown‐upsneedabout 7to8hoursof
sleeppernight.Lackofsleephasbeenlinkedwithovereatingandoverweightin
adults.Drowsingdrivingisalsoamajorcauseofcaraccidents.

Gotobedatthesametimeeverynight,andgetupatthesametimeeverymorning.You
willfallasleepeasierandwakeuprefreshed.

Avoidcaffeineforseveralhoursbeforebed.Caffeineisincoffee–butitisalsoinsoft
drinks,chocolate,tea,andcocoa.Avoidalcoholbeforebedtoo.Itleadstolessrestfulsleep.

Makethebedroomsleep‐friendly.TaketheTVandcomputeroutofthebedroom.Keep
theroomquietandatacomfortabletemperature.

Avoidwatchingtelevisionbeforebed.TVviewingbeforebedcanmakeithardtofall
asleepandtostayasleep.
Shareoneofthesemuffinswithyourchildasalightbedtimesnack.Greatforaquick
grab‐and‐gobreakfast,too!
BananaOatmealMuffins
Yield:10muffins
Serves:10adults
Ingredients
2‐3mashedripebananas(1cup)
2tablespoonsvegetableoil
1largeegg
1/4cuplow‐fatmilk
1teaspoonvanillaextract
3/4cupflour
3/4cupquick‐cookingoats
1/4cupsugar
1tablespoonbakingpowder
1teaspooncinnamon
1/4teaspoonsalt
vegetablecookingspray
Steps
1. Preheatovento350degrees.
2. Spray10muffincupswithcookingspray.
3. Peelbananasandplacetheminamedium‐sizebowl.
4. Mashbananaswithafork.
5. Addvegetableoil,egg,low‐fatmilkandvanillatothemashedbananaandmixwell.
6. Addflour,oats,sugar,bakingpowder,cinnamonandsalttothebananamixture.
7. Mixquicklyandlightly.Donotbeat.Thebatterwillbelumpy.
8. Spoonabout¼cupofbatterintoeachmuffincup.
9. Bakefor12to15minutes.Insertawoodenpickinthecenterofamuffin.Ifitcomesoutdry,
themuffinisdone.
10. Runabutterknifearoundtheoutsideedgeofeachmuffintoloosen,andliftout.
11. Enjoy.
Haveyourchildhelpyoudotheboldsteps.