Shut-Eye for Success

BACK-TO-SCHOOL SEASON MEANS STARTING A HEALTHY SLEEP ROUTINE

By Dylan Roche

If summer vacation has meant a lot of staying up late at night, sleeping late in the morning, irregular naptimes, or other bad rest habits, then it sounds as if back-toschool season for your family will entail reestablishing a good sleep routine.

That’s important because sleep delivers physical and mental benefits that growing children need. Children operating on insufficient sleep will often be inattentive or even hyperactive, causing them to struggle with classwork or homework, engage in poor behavior, or just be overall cranky and irritable. Poorly rested children are also prone to falling asleep during the day, even during school or other activities when they should be awake. Furthermore, sleep is the time when young bodies produce the hormones they need for growth and development.

By the time most children are entering grade school (age 6), they will no longer need naps—however, they still require plenty of sleep at night. Children ages 6 to 13 need about nine to 12 hours of sleep every night. A teenager needs about eight to 10 hours of sleep every night. Bear in mind, however, that some children may be inclined to nap well into age 6 and beyond. Some studies even show that children as old as middle school can enjoy such benefits as better success in school and better overall behavior if they nap regularly. If your child still prefers to nap but napping isn’t practical because of the school day, see whether you can allot a short period of quiet time after school for rest. Be careful though—a long nap after 4 p.m. could mean trouble falling asleep at night.

Don’t let bad habits from summer vacation carry over into the school year. Start establishing healthy sleep by…

Creating a comfortable sleeping space. Bedrooms should be quiet, cool, and free from any stimulation like bright lights (a soft nightlight is acceptable).

Establishing a regular bedtime. Bedtime should be determined by what time your child needs to wake up. If your 6-year-old has to get up at 7 a.m., a bedtime of 7 p.m. might be entirely appropriate. Older children and teenagers may wish to set their own bedtimes, but they should be encouraged to make responsible choices that will allow them to get the full number of hours they need.

Going through a calming nighttime ritual. A warm bath, a book, or even quiet music can all help calm a child down from even the most eventful evening and encourage them to fall asleep easily.

Avoiding sugar or caffeine in the evening or

afternoon. These can easily stimulate your child instead of calming them down.

Removing all screens. Light from screens can disrupt sleeping patterns. Put away all phones, tablets, computers, and TVs at least an hour before bedtime. Your family might even consider a rule of maintaining screen-free bedrooms.

If your child is still having trouble with a healthy bedtime routine, it’s worth discussing with your pediatrician to rule out any health problems or to gain further insight. Never administer any medicinal sleep aids without your pediatrician’s instruction.