With kids getting ready to head back to school, it’s a good time to prioritize sleep as we adjust to new schedules. Good sleep habits play a big role in overall health and Avera sleep expert, Brenda Rotert explains what you can do to help get you and your kids back on schedule.
How much sleep should our kids be getting each night?
The amount of sleep varies based on age, activity level, and other individual needs, but here is a recommended guideline:
- Preschoolers (ages 3-5) require 10-13 hours of sleep
- School-age children (ages 6-12) require 9-12 hours of sleep
- Teenagers (ages 13-18) require 8-10 hours of sleep
A CDC study found that most American children and teenagers don’t get enough sleep. Nearly half of all middle schoolers don’t sleep enough on school nights.
How do you get them back on a earlier and more regular bedtime?
Whenever possible, try to help your children keep a consistent routine of going to bed and waking up at the same time each day. That way, even when school restarts after a break, they are already in the habit of having scheduled sleep.
The process of adjusting a sleep schedule should be incremental. In the weeks leading up to going back to school, have your child wake up 15 minutes earlier and go to sleep 15 minutes earlier than they have been during their break. Continue to adjust their bed and wake times in 15-minute increments every few days until your child is sleeping and waking at the desired times for school. By the first day back to school, they should be adjusted to the new sleep schedule and ready to go.
What tips do you have to ensure kids get good quality sleep?
Structured sleep is one element but adopting daytime and nighttime habits can help kids get to sleep faster and enjoy a more restful slumber.
- Exercise regularly: Exercise promotes sleep and reduces stress, but try to avoid too much strenuous exercise like sports practice too close to bedtime.
- Limit napping: Can cause shorter and poorer sleep at night.
- Avoid caffeine: Caffeine can keep kids up well past their normal bedtime and is found in many drinks and snacks.
- Limit tech and devices before bed: Getting away from blue light at least an hour before bed can help reduce the delay in getting to sleep.
Returning to a schedule can take time, so start now to be better prepared for the start of school. Also, parents, try and model good sleep habits for your kids to show that you’re all in this together.
