Back to School: Preparing for Good Sleep
With the beginning of school quickly approaching, it’s almost time to say goodbye to the relaxed schedules (and late nights!) of summertime. Creating a good school routine takes preparation and establishing good sleep schedules with parents' support is key in helping your children perform at their best. When kids don’t get enough sleep they can often be irritable, easily frustrated or hyper, and have behavior problems. They may also have trouble learning and paying attention in school.
The National Sleep Foundation recommends the following guidelines for the amount of sleep needed.
Preschoolers (ages 3-5) require 10-13 hours
School-age children (ages 6-13) require 9-11 hours of sleep
Teenagers (ages 14-17) require 8-10 hours of sleep
Tips to Help Your Child Sleep
Begin adjusting from summer to school routine the week prior to school starting. Adjust bedtimes in 15-minute increments. For example, have your child wake up 15 minutes earlier and go to bed 15 minutes earlier. Gradually adjust every few days until you’ve reached your desired sleep and wake goals.
Set regular wake and sleep times.
Turn off the screens at least an hour before bedtime and keep cell phones and computers out of the bedroom.
Create a wind-down time: read together, listen to music, reflect on your day, etc.
Avoid caffeine (soda, chocolate, tea) in the late afternoon or evening.
Limit napping in adolescents.
Make sure children get enough exercise during the day.
Create an optimal sleep environment: keep bedrooms dark, cool and quiet.
Keep to a sleep schedule- even on weekends. Aim for sleep-wake and bedtimes to be no more than an hour different than the weekday routine
— Laura Super/ Certified Life Coach