Get your Kids Sleep Cycle Ready for Back to School

Many parents are aware that a lack of sleep causes decreased academic performance in their children, but they might not be aware of an even more dangerous problem.

Children who don’t get enough sleep on a regular basis can develop permanent brain damage.

Researchers at Penn State University, among others, have found that a lack of sleep not only damages brain cells, but also causes the brain to react in ways that kills cells. “Banking” sleep, or trying to make up for lost weeknight sleep by playing catch-up on the weekends doesn’t help, according to the study (and others).

School-aged children need between eight and 11 hours of sleep, depending on their age, according to the National Sleep Foundation. From age six to 13, kids should get nine to 11 hours. Teens should get between eight to 10 hours. However, only 25 percent of kids surveyed said they got at least 8.5 hours, according to the NSF.

“When school starts, we start to see homework, sports and extracurricular activity involvement increase. This can create challenges with achieving adequate amounts of sleep and we see children begin to struggle in school,” says Dr. Jennifer Hale, a sleep medicine physician at Saint Alphonsus Medical Group, practicing in Boise, Meridian and Caldwell. “Other times, underlying sleep disorders are present and symptoms worsen once school starts when children are not getting enough sleep or good quality sleep. A simple office visit with your pediatrician or sleep specialist can help parents determine if their children are getting enough sleep or may have more serious concerns for a sleep disorder.”

Circadian Rhythms

Some people function better in the morning, while others are “night owls” who do their best work in the evening. This occurs based on a person’s circadian rhythm, or the times when the body releases more of certain hormones, such as testosterone and adrenaline or serotonin and melatonin.

Parents should talk with their children and learn when their kids feel the most alert and when they are the sleepiest during a 24-hour cycle so mom and dad can help better plan daytime and evening activities, including naps. “Naps are generally reserved for elementary aged children in kindergarten,” says to Dr. Hale. “In older children, napping can disrupt the normal circadian rhythm and should be avoided.”

Poor Performance in School

One of the problems with a lack of sleep is its effect on cognitive function, or a person’s ability to think, learn, understand and solve problems. For kids, this can mean understanding less of what they are reading or hearing from a teacher, culminating in poor test performance later.

In addition to academic problems, a lack of sleep can lead to irritability, depression and a lack of interest in socializing because of fatigue. Other problems that might develop can include obesity and diabetes.

Sleep Disorders

Even if parents regulate their children’s diet and activities each day, sleep problems might still occur. This happens when someone has a sleep disorder caused by a physical or psychological problem. A trained sleep physician can help parents diagnose whether or not a child has a sleeping disorder and provide recommendations for how to treat it.

“Children who snore and have trouble with daytime performance should be evaluated by a sleep specialist trained in pediatrics,” recommends Dr. Hale.

Set a Sleep Schedule for Kids

Parents should work with their children to set a schedule that allows children to complete their studies, physical activities and recreation in time to wind down and relax at least an hour before bedtime each night.

While kids might want to cram in as much evening fun before school starts, families should begin the new sleep patterns one to two weeks before school starts, according to Dr. Hale.

“Often, the easiest way to reset your child's schedule is to begin with a regular wake time,” says Dr. Hale. “One to two weeks prior to the start of school, practice getting your child out of bed at the normal school wake up time. Avoid naps and begin enforcing the typical school year bedtime as well. Your child will be sleepy earlier in the evening if he or she is getting up at an earlier time in the morning, making bedtime routine changes easier.”

Tips for Better Sleep

Experiment with room temperatures
The National Sleep Foundation recommends around 65 degrees.
Try socks
While the core of the body lowers its temperature during sleep, the hands and feet get warmer.
Regulate light
Your body responds to light and dark by releasing hormones that make you sleepy or more awake. Sleep in a dark room and wake up in room with sunlight or a sleep lamp you set to add light to a room before you wake up. Remove electronics from the bedroom.
Limit pre-sleep activity
Don’t let kids play intense video games, watch scary movies, be physically active or work on difficult homework less than an hour before they go to bed.
Control eating and drinking
Avoid caffeinated drinks in school-aged children and avoid spicy foods once kids have had their after-school snack, recommends Dr. Hale. Serve most of your child’s daily protein calories at lunch or after school, emphasizing complex carbohydrates and healthy fats for dinner. Make sure kids are hydrated properly throughout the day.
Add some exercise
Body temperature rises during exercise and then decreases afterwards. A workout several hours before bedtime helps the body begin the cool down process before bedtime, helping body temperature continue to decrease at bedtime.
Change pillows every 12 to 18 months
Putting pillows in the freezer between changes kills dust mites and bed bugs.

Written by: Jennifer Hale, DO