Seattle Children’s
The new school year is a great time to recommit to healthy sleep habits. Kids are heading back to school and those flexible bedtimes have come to an end. Kids who do not get enough sleep are more apt to suffer from physical and emotional problems. A lack of sleep affects mood and concentration, and can lead to health issues like headaches, obesity and depression. Not getting enough quality sleep makes it tougher for kids to cope with life — both at home and at school.
You know your child is more focused and less likely to act out when they’ve had enough sleep, but how do you get them back on a more regular sleep schedule after summer break? Read on for five tips to make sure kids get the sleep they need.
- Know how much sleep your child needs. The American Academy of Pediatrics recommends that children ages 6 to 12 get between 9 and 12 hours of sleep each night, and that teens get 8 to 10 hours. Children who regularly get enough sleep have healthier immune systems and better overall mental health. Additionally, they have sharper memories and better behavior, which are key to success in school.
- Make small, gradual changes. Your child’s sleep habits probably won’t change all at once. Getting your kid readjusted to their school bedtime is a gradual, thoughtful process. Try backing up summer bedtime hours by 15 or 20 minutes each night until you reach the new school bedtime.
- Be consistent. Sleep medicine doctors recommend keeping a consistent bedtime and wake time, and ensuring a child’s bedroom is dark, cool, quiet and comfortable. And for younger kids, it helps to have a soothing ritual before bed such as taking a bath, putting on cozy pajamas, brushing teeth and reading a story.
- Establish a relaxing bedtime routine. Even though evenings can be hectic with chores, dinner and homework, leave time for quiet, relaxing activities before bed. In the hour or so before bed, avoid exercise or high-energy activities. Give your child a chance to unwind and relax.
- Limit screen time before bed. Also avoid screen time starting an hour before bed, and don’t allow screens in your child’s bedroom at night. This includes TVs, computers, tablets and phones. Many families find that having their tweens and teens surrender their phones at night helps kids get to sleep faster and stay asleep.
Remember that adjusting to a new sleep schedule feels challenging to some kids. Be patient. Give them and yourself time to ease into the new school year.
