How many hours should a first grader sleep? What should be the daily routine of a first grader? 00–15:30 Sleep, and if the child refuses it, then a quiet walk or quiet games
About schoolchildren's sleep
School is always stressful and stressful, which seriously exhausts a child. Every schoolchild, no matter what grade he is in, needs good sleep for proper rest. Today we will talk about the sleep of elementary school students.It is advisable for younger schoolchildren (7-10 years old) to sleep 10-11 hours a day. You can distribute this time in different ways: for one child, a regime with a longer night sleep will be suitable, but putting him to sleep during the day will be difficult, and there is no need. Another will feel better if he is allowed to go to bed later in the evening, at the same time as the adults, but in the afternoon, when he returns from school, the child will willingly agree to take a nap for an hour or two.
At this age - from 7 to 10 years - the child is not yet able to independently discover the connection between lack of sleep and decreased attention and memory deterioration. Monitoring whether the student sleeps enough time, whether he gets enough sleep, and whether the lack of sleep affects his well-being is the concern of parents.
Signs that your child is not getting enough sleep:
- Doesn’t wake up on its own, can only wake up with an alarm clock, and even then with difficulty.
- Cranky in the morning, a small remark or failure can cause a disproportionate storm of anger or tears.
- The child is lethargic and has poor coordination. They joke about such people: “They raised them to wake them up, but they forgot to wake them up.”
- In class he has difficulty perceiving and remembering new material and is constantly distracted.
It is very important to set aside time to communicate with your child, when you can discuss in detail how the day went, ask not only casually about business, but sincerely about feelings and experiences.
A warm conversation with parents is a very good option for finishing things up and getting ready for bed. And physical contact - what could be nicer than a goodnight hug?
If your child boycotts all your actions to establish a regime, you can try to let him deal with the consequences of his actions (after all, his mother will not monitor his regime all his life). Played until late at night? Your right, but in the morning you will have to get up and get dressed, regardless of whether you managed to get enough sleep in the remaining time or not.
But still, with a junior schoolchild who does not yet know how to connect his lethargic state today and the late “lights out” yesterday, this method may turn out to be too harsh. It is advisable to delegate responsibility for your sleep to your child gradually, based on the experience he or she already has. “Do you remember how hard it was for you to get up yesterday, how difficult it was to get to school, and even more so to do some tasks in class, read, write, listen? It looks like it's because the day before yesterday you played until late. Maybe we can go to bed early today?”
During the holidays, especially summer, the routine often gets disrupted. To easily get back on track, it is better to make the transition to an earlier time of falling asleep smooth. Today we go to bed 15 minutes earlier than yesterday. Tomorrow - another 15 minutes earlier, etc.
Important! If insomnia continues for more than a week, then this is no longer a reason for parental warnings, but for contacting a pediatric neurologist. If a child has been lying in bed for a long time, sometimes more than an hour, cannot fall asleep, wakes up many times during the night, there may be purely medical explanations for this, not related to whims.
Another issue that we would like to cover is daytime sleep.
Here it is important to take into account the child’s opinion: he must himself agree in response to your request to take a nap during the day.In fact, naps are more important than many people think, especially for first graders. Still would! After all, just a year ago they were leaving after lunch, but here they ate and went back to their desks. Of course, not every child may need a daytime nap; some adjust to a new regime better, while others adapt worse. Take a closer look at your child - what does he do when he comes home from school? Does he start studying right away? Walking? Playing? What does the child look like? Is he cheerful and cheerful or does he look exhausted and tired? Or maybe the child is overexcited?
If by all indications the child is tired, try to prevent rest in the form of watching TV or playing on the computer. In this case, the bad thing is that the body is resting, but the brain is not. Invite him to lie down and, for example, listen to a book - a tired child will most likely fall asleep on his own, unexpectedly for himself. Here, by the way, it will be very useful - immersing yourself in a short daytime sleep for an hour or two under it will be much faster, and the sleep itself under it will be more productive in terms of replenishing strength. And when the child wakes up, he will be able to sit down for his lessons with renewed vigor.
Daytime naps can also help, strange as it may seem, in the opposite situation, when a child comes home from school “worked up” and seems full of energy, but at the same time cannot concentrate on lessons. Such children usually quickly become lethargic and moody in the evening. Therefore, here it is also worth offering the child to “recharge the batteries” with a small portion of daytime sleep.
Does every first grader need quiet time? No, not everyone. If the child feels well, is not capricious, does not look tired in the evening, falls asleep normally in the evening and gets up in the morning, then he most likely does not need a quiet hour. You can easily check whether your child needs rest. Do as we advised just above. Invite your child to lie down in bed and read a book to him. A tired child will most likely fall asleep. And such a child will benefit from daytime sleep.
Of course, first-graders who sleep during the day usually do not have time to attend any additional classes. It is important to remember that additional classes are not the most important thing. It is much more important that the child does not become overtired. After the adaptation period is over and the child begins to cope with the school curriculum without problems, it will be possible to begin going to additional classes.
"Good afternoon
I am writing a review after almost a month of use (teenage blanket with).
We bought it for a 6-year-old child with the goal of relieving excessive stress that increased after starting school in the zero grade.
Thanks to the almost daily placement of the child under the owl’s blanket for a period of time from 10 minutes to 1.5 hours, the child’s tension has decreased significantly, namely, the manifestations of “tic” have almost completely disappeared, the child can relax so much under the owl’s blanket that he even falls asleep during the day (this did not happen before for a long time). Well, in general, the inventor’s idea works, the tension goes away. Thank you)"
YEREVAN, September 2. News-Armenia. It is often difficult for a child to switch to a new regime, especially when school starts. Elena Muradova, mother of three children and head of the BabySleep Center for Children's Sleep and Development, talks about how to cope with school workloads on the pages of the resource woman.delfi.ee.
1. Take short naps during the day
On average, a first-grader needs to sleep 10-11 hours a day. Studies have shown that children with more sleep received higher IQ scores and performed better in classes than those who did not get enough sleep.
Most children stop sleeping during the day by first grade, but if your child continues, don’t try to stop it with the beginning of autumn. Let him rest after school, but not for too long - otherwise it will have a bad effect on night's sleep and the child will get up in the morning not getting enough sleep.
2. Reduce extracurricular activities to a minimum
The school schedule of a first-grader may seem very easy to parents: only 4-5 lessons a day, “that’s the case nowadays.” But this simplicity is deceptive.
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Starting school puts significant pressure on a child’s psyche. And if you overload him with circles and activities, you can completely go too far. Because of overwork, children sleep poorly, learn new information less well at school, and get sick more often.
In first grade, it is better to reduce extracurricular activities to a minimum. Leave 1-2 hours of free time every day so that the child can choose what to do or just laze around.
3. Maintain the same sleep schedule both on weekdays and on weekends
School life requires adherence to a clear schedule. When it comes to sleep, predictability and routine are also important.
Most often you need to get up early for school, so going to bed in the evening should not be too late. If you need to get up at 7:00, then in the evening you need to go to bed no later than 21:00. And not just find yourself in bed, but already fall asleep.
It is also important that the regime is stable not only on weekdays, but also on weekends. If a child stays up late on Friday evening (“you don’t have to get up tomorrow”), and then sleeps off on Saturday and Sunday, then on Monday morning it will not be easy to get up, and he will not start the new school week in the best way.
4. Take away all gadgets an hour before bedtime
By the evening, most children get a second wind after studying, clubs and sections. Take away all his gadgets and turn off the TV at least 1 hour before bedtime so that he has time to calm down and fall asleep easier. Games and cartoons, especially without time limits, lead to excessive stimulation, and the light from screens slows down the production of the sleep hormone melatonin. Before going to bed, it is better to give preference to a book.
5. Help your baby fall asleep with a bedtime routine.
Parents need to monitor the routine of a younger student. He is not yet able to discipline himself on his own. If you give up on the regime, in the morning your first grader will nod off in class and will hardly remember anything from the new material.
Chat with him before bed, discuss plans for tomorrow, help him pack his briefcase, check his school uniform - all this prepares for a smooth end to the day. A predictable bedtime ritual that is repeated every evening relaxes your baby, sets him up for sleep, and helps him fall asleep quickly.
6. Explain why sleep is so important.
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For a child, going to bed late can be associated with growing up: “I’m not little anymore, I go to school and will go to bed late, like mom and dad.” Be sure to talk to your “adult” first graders:
Explain why it is so important to go to bed not too late.
Together, remember how difficult it is to get up in the morning when you don’t get enough sleep.
Tell us about the connection between quality sleep and school performance. I got enough sleep and learned the poem faster and wrote the test better.
Don't forget to set an example: you may go to bed later than the children, but falling asleep after midnight is not healthy even for night owl parents. -0-
First grade is a difficult stage in a child’s life. The child’s way of life changes, he has a need to adapt to a new team, new requirements and rules. In order for a first-grader’s body to cope with the load, parents must think through the life of a young schoolchild down to the smallest detail. What should it befirst grader's daily routineand why is it important for a child to follow it, how many hours does a schoolchild need to sleep and why does he need daytime sleep, what time is the best time to do homework and how to organize meals?
Why is it necessary to follow the regime?
For first-grader correct daily routine is the keygood health, good academic performance and excellent mood. If you wake up and fall asleep at the same time every day, engage in physical and mental activity, then complex connections are formed in the central nervous system, facilitating the transition from one type of activity to another and performing them with minimal energy expenditure. In other words, thanks to a clear routine, a child develops habits that set him up for study or recreation, helping him to be active in classes at school and in everyday life. In addition, maintaining a daily routine develops a sense of time in children, they become more organized and disciplined and independent.
Need to know
A first grader should sleep about 10-12 hours a day
Increased performance in children is observed from 08:00 to 11:00 and from 16:00 to 17:00. This is the optimal time to study
In the pre-lunch and afternoon (11:30-14:00), as well as after 19:00, children’s performance decreases sharply
Approximate daily routine for a first grader
07:00 Wake up, wash, exercise
- You cannot wake up your child at the last moment before going to school, explaining this with concern for him. This approach is stressful for the baby. Better wake upthe child a little earlier so that he has the opportunity to lie in bed, stretch, and then have breakfast without haste and get himself in order.
- Morning exercises speed up the awakening process, improve the general physical condition of the child, help cope with stress and are an excellent prevention of diseases of the musculoskeletal system.
07:20–07:40 Breakfast
- A child needs to have breakfast, because it is in the morning that the work of the whole body begins and metabolism accelerates. If a student does not eat in the morning, he will not have enough energy for the school day, and he will have difficulty learning information in class.
- The ideal breakfast for a child 6-7 years old should be hot - porridge with pieces of fruit, cereal with milk, an omelet with vegetables, a drink (weak tea, herbal infusions, etc.).
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08:30–12:00 School activities (10:00 – breakfast at school)
According to the order of the Ministry of Education and Science and SanPin standards, first-grader lessons last 35 minutes, and there is a big dynamic break in the middle of the school day. At first, there are only three lessons on the schedule, to make it easier for children to get used to a new type of activity.
For children of primary school age, second breakfast is required . You can give your child drinking yogurt in a bottle, washed fruit in a plastic container, or sandwiches to school. You can buy a special thermos for ready-made meals or drinks.
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13:00 Lunch
- If a child gets used to sitting down at the table at the same time, then by the appointed hour he will have an appetite, the body begins to produce substances that improve digestion, and food is absorbed better and faster.
- Try to organize a full lunch for your child every day - soup, a side dish with meat, fish or poultry, a drink.
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14:00–15:30 Sleep, and if the child refuses it, then a quiet walk or quiet games
- Overwork can lead to a nervous breakdown and disruption of the child’s immune system. Therefore, it is important to alternate mental and physical activity, work and rest.
- For elementary school students, the best rest is an hour's nap during the day in a well-ventilated room (the air temperature should be no more than +22°C, relative humidity 50-70%).
16:00 Afternoon snack
- For an afternoon snack, you can offer your child fermented milk products, cookies, fruits, kefir, and cottage cheese.
- The energy value of food for primary schoolchildren, which satisfies daily energy expenditure, should be approximately 2300 kcal. But if a child plays sports, then he needs 300-400 kcal more.
16:30–17:30 Doing homework, attending clubs and sections
- When doing homework, you need to start with simpler ones, then move on to more complex ones. It is better to do the written ones first, and then the oral ones.
- While doing homework, every 20 minutes you need to give the first grader the opportunity to rest and switch; for example, you can do finger exercises with him for 5-10 minutes or several physical exercises to music.
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17:30–19:00 Walk, active games
- Every day a child 6-7 years old should spend at least three hours in the fresh air.
- Lack of physical activity negatively affects the physical and psychological state of the student. By running, jumping, playing and just walking in the fresh air, a child develops endurance, strength, agility, and also relieves internal tension.
19:00 Dinner
- The optimal time for dinner is an hour and a half before bedtime. Try to have dinner as a family. This is a great opportunity to chat and discuss your day.
- It is best to offer your child vegetables and cereals, milk or kefir for dinner. It is advisable to exclude stimulating drinks - cocoa, strong tea.
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19:30–21:00 Free time, getting ready for bed
- Shortly before evening sleep, it is advisable not to watch TV, not use gadgets, and give up noisy games.
- “Rituals” will help your child get ready for sleep: a book, a quiet walk, monotonous games or handicrafts.
21:00–07:00 Sleep
- A full night's sleep increases the activity of the child's immune system, improves memory and performance.
- If you follow a daily routine, then by bedtime children easily develop nervous inhibition and quickly fall asleep. If your child goes to bed on time every night, he is guaranteed a pleasant and comfortable awakening in the morning.
- When organizing classes, it should be taken into account that performance varies throughout the week. On Monday, children begin to gradually enter school life. By the middle of the week, the child’s body reaches its most optimal state. By Friday, fatigue accumulates significantly, and performance drops sharply.
- On weekends and holidays, it is advisable not to deviate from the daily routine. If a child greatly violates the established schedule during one or two weeks of rest, for example, waking up at 10 am and going to bed after midnight, then the first week of school will be very difficult for him.
- Create a daily routine with your first grader and ensure that it is followed. Be sure to print the routine on a beautiful piece of paper and hang it in your child’s room.
- Teach your first grader to pack his things (textbooks, writing materials, uniforms) in the evening. This will save you nerves and time in the morning.
- The road to school should be a quiet walk. If a child is in a hurry, afraid of being late for the start of the lesson, then, having taken a place at the desk, he relaxes and will not be able to immediately get involved in the learning process.
- Children who attend sports clubs, music school, etc. organize their educational activities best. They have less free time, they get used to a clear schedule and follow a routine.
Sleep is a major factor that influences physical and mental performance. Children 6-8 years old are recommended to sleep 11 hours. First graders who sleep on a schedule fall asleep faster. Lights out should be at 21.00, and rise at 7.00.
Before bedtime, do not allow your child to play outdoor games or play on the computer. Walking or simply airing the room promotes restful and deep sleep. Daytime naps are also required. Its duration should not exceed 1.5 hours.
Nutrition
It has been proven that children who eat strictly according to the clock are less susceptible to diseases of the digestive system and obesity. Therefore, try to adhere to this rule. It is also necessary to take into account that children 5-10 years old need five meals a day, which must include meat and dairy products, cereals, and a lot of vegetables and fruits.
Physical activity
Physical activity is necessary for proper development. Plan your day so that your child can do morning exercises and play and run outside in the afternoon. The walk time should not be less than 45 minutes, but no more than 3 hours.
Brainwork
Do not make your child do homework immediately after coming home from school. First there should be lunch, then rest or sleep, and then an afternoon snack and a walk. You shouldn't put off tasks until night either. The optimal time for homework is 17.00. Their duration should, if possible, not exceed 2 hours.
How to choose a backpack, how to get your child into the groove of studying, the health of a first-grader, is a nap necessary during the day, what to do with snacks, when is the best time to do homework, is a walk important and other tips for mothers of schoolchildren
According to doctors:
35% of first-graders have chronic diseases, and among graduates this figure doubles.
The most common diseases that affect at least 50% of schoolchildren are gastrointestinal and vision pathologies.
more than 40% of children have diseases of the musculoskeletal system, and 80% of schoolchildren have posture disorders.
Every third child is susceptible to respiratory diseases, another 15% are susceptible to diseases of the cardiovascular and nervous systems.
Only 5% of schoolchildren are considered completely healthy.
Which backpack should you choose? How to monitor your baby's posture?
If you do not want your child to have problems with the spine, as well as kidneys, etc., do not buy him a briefcase that is carried in one hand. It must be a backpack.
Each age has its own hygienic standards for the weight of a school bag: with a daily educational kit and writing materials. But there is a simple way to calculate a physiologically safe norm: the weight of the backpack with its contents should not exceed 10 percent of the student’s body weight.
Backpack weight:
1-2 class - 1.5 kg
3-4 grade - 2.5 kg
5-6 grade - 3 kg
7-8 grade - 3.5 kg
9-12 grades - up to 4 kg
Thus, an empty backpack should weigh 500-800 grams.
How to choose a backpack?
It is advisable to buy a backpack that has reflective badges on the front, sides and straps - additional protection on the roads.
The backpack must have a hard back. Only its presence can ensure the baby’s correct posture. At the same time, do not forget that the width of the backpack should not exceed the width of the child’s shoulders, and the height should be no more than 30 cm.
backpacks should be comfortable: the bag should not press, the straps should not cut into or dig into the shoulders. The straps are soft, evenly distributing the load. The straps must be adjustable so that the backpack fits equally comfortably over a light dress and a down jacket.
a good backpack should have several compartments and pockets - then the child will be able to carefully lay out his wealth in a certain order.
All seams - internal and external - on backpacks and pencil cases must be carefully processed, otherwise cuts on the hands cannot be avoided.
Monitor your child's posture
The table and chair should be appropriate for his height and age.
You need proper soft lighting, which is located on the left side.
It is worth introducing your child to physical education, for example, enrolling him in a sports section and teaching him to go jogging together in the morning - all this will benefit him and help prevent many diseases.
Necessarily every half hour of class you need to do 5-minute gymnastics for the arms, legs and spine, accompanying it with a rhyme: “We read, we wrote, our fingers (arms, legs, eyes) are tired.” The child should clap his hands, clench and unclench his fingers, stomp his feet, bend and straighten, move his arms to the sides, raise them up.
Nutrition. Diet for a first-grader
Feeding a schoolchild early in the morning is not an easy task. Due to nervousness, and even after dawn or light has risen, the children do not want to eat. But this definitely needs to be done, because there is a long day of work ahead! Use your creativity...
First, decide what your fidget likes to eat most. In addition to sweets and semi-finished products, of course...
If these are dairy products, you can offer: porridge, muesli, yogurt, cottage cheese, cheese mass, cheesecakes, cottage cheese casserole, mousse or pudding, cheese sandwich. If these are meat products: eggs, fish, omelettes, meatballs, meat rolls and casseroles, puddings, etc.
Breakfast can be washed down with tea, cocoa with milk or juice.
The main rule is no dry food. Breakfast must be hot!
Doctors advise include complex forms of carbohydrates in breakfast. This means that in addition to sweet tea, jam and confectionery, schoolchildren’s morning breakfast must include baked goods, porridge (oatmeal has proven itself best), pasta, fresh vegetables; apples, rich in fiber and pectin, are the preferred fruit. It is better to distribute the remaining carbohydrates into intermediate meals during the school day: fruit drinks, tea, buns, cookies, and sweets will ensure a constant supply of fresh portions of glucose into the blood and will stimulate the mental activity of schoolchildren.
At school:
You can bring yogurt, a bagel, a bun, an apple, a pear, a cucumber or a carrot with you to school.
Usually in schools children are given milk or juice. But if your child does not drink what is offered at school, give him compote, juice, tea with him. The flask or bottle into which you pour them must be thoroughly washed.
If a child stays for an extended period, he must eat a hot lunch at school.
Necessarily It is necessary to remind the child about such basic hygiene rules as hand washing. If you are not sure that your baby will wash his hands before lunch, give him wet sanitary napkins with an antiseptic.
crackers,
other surrogates.
It is important for the mother to find out in advance what and at what hours the child will eat at school. Try at home a week before September 1 to adapt to this regime, perhaps including foods that are still unfamiliar to him in the diet. Thus, you will smooth out the sudden change in environment, daily routine and diet.
Dynamics of first-grader performance during the school day.Daily regime
Writing and reading are the most difficult classes in first grade.
The greatest stress is caused by directly writing letters, words, sentences, and copying text.
The hardest thing in mathematics is solving problems.
Special studies have established:
The duration of continuous reading should not:
at 6 years of age exceed 8 minutes,
at 7-8 years old - 10 minutes.
optimal duration of continuous writing
2 minutes 40 seconds at the beginning of the lesson,
1 minute 45 seconds at the end (same when preparing homework).
Study effectiveness is distributed as follows:
- First lesson - getting used to it
- Second lesson - peak performance
- The third lesson is the beginning of a decline in performance.
- Lesson four - minimum
Walking norm for primary schoolchildren- at least 3-3.5 hours.
- For elementary school children, the best rest is an hour and a half nap in a well-ventilated room.
- The best time to prepare lessons: 15-16 hours.
- Every 25-30 minutes - a break, physical education minutes with music (they restore performance, delay fatigue).
- You need to start preparing lessons with less complex ones (remember to practice!), then move on to the most difficult ones.
- Sports should begin no earlier than 40 minutes after eating.
Dinner 2 hours before bedtime, if you don’t want stories about bad dreams and complaints about insomnia. - It is useful to walk for 20 - 30 minutes before going to bed.
- A first-grader should sleep at least 9 hours; they are also advised to take a nap during the day.