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St. Joseph's Hospital Health Center

St. Joseph's Health Connections

Sep 3 2013
Back to School Sleep Tips

The new school year is around the corner, and if your kids are like most, they're probably used to staying up and sleeping in later than they would during the school year. In fact, if school were to start tomorrow, they'd probably have a tough time going to bed and waking up in time for it.

That's why it's important to help your child get their sleep schedule back on track before school starts so they're sure to get enough sleep for that first day. School is hard enough without feeling sleepy. Also, in the long-term, children with chronic sleep deprivation are more likely to have difficulties learning, paying attention, and are even more likely to be overweight or to exhibit symptoms of attention deficit disorder. 

Here are some tips recommended by the National Sleep Foundation to help your child ease into his or her school-time sleep schedule and to maintain healthy sleep habits throughout the year: 

• About two weeks before school starts, work with your child to return to a school appropriate sleep schedule.  Every night, set an incrementally earlier bedtime, and every morning, an incrementally earlier wake-up time. Make sure that when school starts, they'll wake up with the amount of sleep they need for their age-group. 

• Maintain sleep schedule – Once your child's sleep schedule is established, stick with it! Don't use the weekend to "catch up on sleep." 

• Establish a relaxing bedtime routine. Before bedtime, start a "quiet time" to allow your child to unwind. The routine should include relaxing activities, such as a bath and a bed-time story (for young children) or a reading time (for older children). 

• Limit television, video games, and other electronic distractions before bedtime. 

• Avoid big meals close to bedtime - a heavy meal may prevent your child from falling asleep. 

• Avoid caffeine – sodas and other caffeinated drinks should be limited after noon, and especially at night. A good rule of thumb is to avoid any caffeine six hours before bedtime, as the caffeine can interrupt your child's natural sleep patterns, making it difficult to fall asleep. 

• Maintain a peaceful bedroom environment – dark room, comfortable bed, and a room temperature that is neither too hot nor too cold. Electronic distractions like television, computers, or video games should be removed from your child's room and set up in a different location. 

• Be a role model - Set a good example for your child. Establish your own regular sleep cycle and maintain a home that promotes healthy sleep. 

• The sooner your child readjusts to a school-time sleep-schedule, the better he or she will feel during those early morning math classes. Feeling fully rested and excited for the day, your child (and you) will have the best year yet! 


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The information provided on this site should not be taken as medical advice. As always, we strongly recommend that you consult with a physician if you have any medical concerns.