Be Well

ESTABLISHING A BACK-TOSCHOOL BEDTIME ROUTINE

KENT AMSTUTZ, DO Boys Town Pediatrics

Summer break is a fun and busy time for young children. Youngsters sometimes play long into the evening, and often don’t have a set bedtime during the summer months.

So when it’s time for school to begin again, parents may nd it dif cult to establish a bedtime routine for their little night owl.

If you are parent who is facing this challenge, Boys Town Pediatrics offers a few helpful tips that can ease your child’s transition from summer vacation to going back to school.

START SETTING BOUNDARIES EARLY

About a month before the rst day of school, set a bedtime and wake-up time. Then gradually (once a week) move these times back 15 minutes until you reach the bedtime and wake-up times you want your child to follow when school starts.

GET YOUR CHILD USED TO MORNING ACTIVITIES

Plan your nal summer activities in the mornings and early afternoons. Putting more emphasis on the mornings will help your child become accustomed to doing most of his or her activities during the day (which is what will happen during a school day) rather than at night.

CREATE AND MAINTAIN A CONSISTENT ROUTINE

Stay consistent with bedtimes and wake-up times, even on the weekends. This will help children make a smoother adjustment to their new school schedule.

It is recommended that elementary school students get 10 to 12 hours of sleep each night. Pre-teens through high school-age youth need nine to 11 hours. These guidelines will vary for individual children, but making sure your child gets enough sleep is one of the best things you can do to ensure he or she will be attentive in class, have energy for the school day and maintain good physical health.

For more information, visit boystown.org.