Back to School Sleep: 10 tips to help make back to school sleep a little easier on your family

As the dog days of summer slip away, and we find ourselves heading back to school, many families are challenged by returning to healthy bedtime routines.  The reality is our brains do not know when summer break begins and ends.  Kids often start school sleep deprived due to the transition from staying up late and sleeping in.  To help make back to school and “back to sleep” easier on your family, follow these 10 simple tips.

1. If school hasn't started for your child, gradually adjust schedules by 10-15 minutes per night for two weeks before school starts.
2. Practice your wake up time 1-2 weeks before school starts.  Keep your wake time the same, even on the weekends.
3. Keep a regular bedtime routine.  Include soothing activities such as reading and bathing.
4. Keep electronics out of the bedroom.  Set an “electronics curfew” for kids and adults!
5. Get physical!  Regular activity during the day will help promote sound, refreshing sleep.
6. Avoid caffeine in general.  If your child must use caffeine, do not use it after lunchtime.
7. Keep the bedroom cool, dark and quiet.  Night lights are okay.
8. Set limits and stick to them to avoid the curtain call performance.  Plan ahead for potty breaks, the last drink of water, hugs, and kisses.
9. Provide at least 10 hours for sleep time for kids 6-10 years old and 9 hours of sleep time for older children.
10. As the parent, set the example!  It will be easier to teach your children healthy sleep habits if you follow them too!

In an ideal world, our sleep routines would remain the same throughout the year.  Staying up late, sleeping in and enjoying long summer days are common for most school-age children.

Remember that kids need adequate sleep to learn and get good grades!  Kids who are sleep deprived are often hyperactive and distracted, leading to more behavioral problems at school. 

Sleep is also when children grow, heal, and consolidate memories. Help your children get a head start on the school year and staying on track by practicing good sleep habits all year round!  If these guidelines are not working for your family, talk with your Primary Care Provider or Pediatric Sleep Physicians at Saint Alphonsus.

Written by Jennifer Hale, DO

Dr. Jennifer Hale is a Sleep Medicine Specialist with the Saint Alphonsus Medical Group, a primary care and specialty physician network of more than 260 medical providers across 40 locations in Idaho and Oregon.   

To schedule an appointment with Dr. Guzman or to find a medical provider near you, call 877-401-DOCS (362 7)or visit www.saintalphonsus.org/docs today.