Back-to-school sleep tips

Summer vacation is almost over, and whether kids break from summer, winter, spring, or even a long weekend, they seem to want to stay up later. Late nights can lead to difficult mornings transitioning back into their normal school routine. It is important for parents to put healthy sleep on the back-to-school list of necessities. Here are some helpful tips to get kids prepared to go back to school.

1. First, calculate how much sleep your child needs. Preschoolers need 11 to 12 hours of sleep. Ages 5-10 need 10 to 11 hours, and teenagers 9 to 10 hours.

2. About 10 to 14 days before school starts, parents should gradually start adjusting their child’s bedtime schedules. Have them go to bed 15 minutes earlier each day before school starts. This will help set their circadian clock to school time. Try to also keep the same sleep schedule, even on weekends, to keep sleep rhythms regulated.

3. Stick to an age-appropriate bedtime routine to help them wind down. For younger children this may consist of taking a bath before bed, brushing their teeth, or reading a bedtime story. For older children, they may want to read a book to relax or find a relaxation technique such as meditation, yoga, or deep-breathing exercises.

4. Control the sleep environment by keeping the room cool, quiet, dark, and comfortable. Electronics such as, cell phones, televisions, video games, and computers should be turned off an hour before bedtime.

5. Limit caffeine intake after lunch or at least 6 hours before bedtime. Caffeine is a stimulant and inhibits sleep. Healthy meals and regular exercise can help promote quality sleep.

6. Avoid food close to bedtime, especially spicy foods that can cause acid reflux and raise body temperature, both of which inhibit sleep.

7. Practice what you preach. Studies have shown that parents who set rules and abide by them themselves are more likely to have children follow their example. The right amount of sleep every night can help your child do better in school and help with mood and anxiety.

   These strategies can help you and your child have a healthy, successful upcoming school year.