Get Kids Back on Track with Sleep for School

Get Kids Back on Track with Sleep for School

The Importance of a Consistent Bedtime Routine for Kids

Keeping to a consistent bedtime routine is the key to helping your kids get restful and refreshing sleep. Fortunately, about 81% of parents with kids under 18 surveyed by the American Academy of Sleep Medicine (AASM) say that’s happening in their house.

The AASM offers some sleep tips to start the school year off right. According to AASM spokeswoman Dr. Shalini Paruthi, a sleep medicine physician, “Setting a consistent bedtime routine is very important, especially for children, who need more sleep for overall health and wellness. Making an intentional shift from summertime habits to more regimented school-year habits can be difficult, which is why the AASM recommends starting the transition a couple of weeks in advance.”

Establishing a regular bedtime routine not only helps children get enough sleep but also helps regulate their physical and mental health. As Paruthi emphasizes, “Students are under a lot of pressure to juggle their academic and personal interests. Making sleep a priority is imperative to supporting their academic and individual growth and success.”

Determining the appropriate amount of sleep for children depends on their age. Children aged 3 to 5 need 10 to 13 hours of sleep every 24 hours, including nap time. Kids aged 6 to 12 years need nine to 12 hours of sleep overnight, while teenagers need eight to 10 hours of sleep each night.

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To smoothly transition to fall routines, experts advise gradually shifting bedtime 15 minutes earlier each night and waking up 15 minutes earlier each morning. This gradual adjustment helps children adapt to the new schedule without feeling overwhelmed.

In addition to adjusting sleep schedules, it’s important to establish healthy habits before bedtime. Restricting screen time before bed is crucial. Turning off electronics at least 30 to 60 minutes before lights out helps calm the mind and prepare for sleep. Instead, encourage relaxing activities such as reading, journaling, or taking a warm bath or shower as part of a 15-minute nightly routine.

Creating a suitable sleep environment is also essential. Make sure the bedroom is quiet, cool, and comfortable, promoting an atmosphere conducive to a good night’s rest.

It’s important for parents to understand the significance of a consistent bedtime routine for their children’s overall well-being, especially during the school year. By making sleep a priority and implementing these tips, parents can help their kids establish healthy sleep habits and set the stage for academic success.

Additional Information

For more tips and guidance on back-to-school preparation, the American Academy of Pediatrics provides valuable resources.

Source: American Academy of Sleep Medicine, news release, Aug. 7, 2023