Back to School with Healthy Sleep Habits

During the summer children often stay up later and sleep in longer. But as we prepare our children for the new school year, it is important to get back to a routine sleep schedule.  Research has shown that inadequate sleep, poor sleep quality and sleepiness are common problems in children and adolescents, and are related to learning, memory and academic performance.¹

The Problems of Sleep Deprived Kids

Studies indicate that many children are not getting enough sleep, which can impact development and ability to learn in school. This problem has become worse with the prevalence of technology and media consumption. According to the American Academy of Sleep Medicine, school-age children should get a minimum of 10 hours of sleep each night while preschool children should get a minimum of 11 hours.²

Getting less than the recommended amount of sleep has been associated with lower math and literacy skills.^3,4 This may also result in sleep-deprived children being disruptive in class, inattentive and hyperactive.⁵ Recent studies build on existing research which confirms that getting adequate sleep may be one of the most important factors in a child’s academic performance in school.^6,7

Helpful Ways for Better Sleep

The National Sleep Foundation offers some useful ways to get kids on a healthy sleep schedule for back to school:⁸

1. Gradually adjust sleep and wake schedules 10 days to two weeks before the start of school. This will help set their biological clocks to the new schedule.
2. Keep a regular bedtime even on weekends. This makes sure kids and teens are getting enough sleep. It also keeps their circadian rhythms regulated. Circadian rhythms are the timing of periods of sleepiness and wakefulness throughout the day. 
3. Your kids should have a relaxing bedtime routine that is age appropriate. This helps kids wind down. The routine should be the same every night so they associate all steps with sleep.
4. Create a sleep environment that is cool, quiet, dimly lit, and comfortable.
5. Electronics should be kept out of the bedroom. This includes video games, televisions, computers, and cell phones. Use of electronics before bed can lead to poor sleep. Eliminate exposure to electronic media within an hour before bed.
6. Limit caffeine, especially after lunch.
7. Make sure your kids eat well and exercise regularly. Both these things promote sleep.

These are just a few suggestions to keep in mind as social media competes for your child's attention at bedtime.  And, finally, as we like to say around here, "Love Life! Eat Healthy, Be Happy!