Children’s sleep routines should adjust for school

Summer vacation means more relaxed schedules for most families, where bedtimes and wake-up times may wander a bit as they enjoy camping, traveling, and all the fun activities. That relaxed schedule comes to an end, though, when school begins again.

“As August rolls around and the first days of school draw closer, it’s a great time to get our kids back into healthy sleep patterns,” said Dr. Sneha Gurunath Subbarayan, a pediatrician at ThedaCare Physicians Pediatrics-Neenah. “We cannot overstress the importance of children getting sufficient sleep to be successful in school.”

The National Sleep Foundation (NSF) recommends preschoolers ages 3-5 get 10-13 hours of sleep, while children ages 6-13 require 9-11 hours of sleep and teenagers require 8-10 hours of sleep.

“With good sleep, children are in a better mood and have a greater ability to focus,” said Subbarayan. “Studies are also showing that quality sleep helps children form and retain memories, which is an important part of the learning process.”

Subbarayan said it’s also important to establish good bedtime routines.

“Kids should start to wind down about an hour before their bedtime,” she said. “For younger children, a consistent routine helps them understand it’s time for bed. That might include a bath or shower, brushing teeth and cuddling/reading with a parent. As kids get older, they can choose what helps them wind down. Regardless of age, all kids should be off their electronic devices for 30 to 60 minutes before bedtime. Multiple studies are showing that children exposed to blue light before bedtime experience poorer quality sleep.”

Subbarayan recommended maintaining a consistent bedtime/wake-up schedule even on weekends and during holiday breaks.

“Consistency is so important, especially for younger children,” she said, “and it benefits everyone to stick to normal routines.”

The NSF offers these suggestions for what it calls “good back-to-school sleep hygiene,” noting that both daytime and nighttime activities contribute to the quality of one’s sleep:

• Eat a healthy diet.

• Get regular exercise to promote good sleep and reduce stress.

• Avoid too many extracurricular activities; free time and rest time are important to children’s development.

• Avoid napping or limit naps during the day to less than 30 minutes.

• Limit or avoid caffeine. Many sodas and energy drinks contain caffeine, which is not recommended for children or teens.

• Avoid sugary snacks and big meals before bedtime.

There are also suggestions for a healthy sleep environment, including keeping the room dark and cool. Parents should eliminate noises in the household and keep the room quiet. A fan or white-noise machine can help create a soothing sound.

Families should make the bedroom a screen-free zone, according to Subbarayan, with no televisions, phones, computers or tablets in the room at bedtime. Use the bed only for sleep and short stretches of reading before bedtime.

Subbarayan noted parents that children are constantly watching and mimicking adult behavior.

“It’s important that parents and guardians set good examples for kids, and that includes having good sleep habits themselves as well as eating healthy foods and getting regular exercise,” she said. “Our kids are always watching. We have to model the behavior we want them to follow.”