Getting kids back into their school routine each year is always challenging, and one of the hardest things for parents to do is to re-establish good sleeping habits.
Kids might not like having to go to bed early, but sleep plays a crucial role in their physical, mental and emotional well-being. Pediatric sleep specialists recommend children ages 6-13 get 9-12 hours of sleep each night, and teens ages 14-17 should get 8-10 hours.
Better brain function, concentration, problem-solving skills and a greater ability to manage anxiety and depression are all proven results when kids get better sleep. Set your child up for success with these sleep study doctor-recommended tips.
Limit Screen Time
With the addictive nature of apps like Instagram and TikTok, it can be easy for kids to fall down the rabbit hole and stay awake far past bedtime.
One of the best pediatric sleep specialist-recommended tips is to limit screen time before bed. The bright light of video games, laptops, phones and television signals to the body that it needs to stay alert, so power all screens off at least an hour before bed. For younger children, keeping electronic devices like iPads in separate rooms or having designated “charging stations” in the parents’ bedroom can be highly effective when promoting good sleep.
Develop a Bedtime Routine
People of all ages benefit from a good bedtime routine. Tell your kids it’s time to wind down about an hour before bed. That could mean having them take a shower, brush their teeth or do something relaxing like read a bedtime story. Even dimming the lights around the home boosts melatonin levels and signals to your kids that it’s almost time for lights out.
Refer to each kid’s age group and be sure they are getting to bed early enough for whenever they have to wake up. Many school-age students wake up around 6-7 a.m., so in most cases, you will want to have lights out by 9 p.m. at the latest.
Be Consistent
As tempting as it is to “catch up on sleep” over the weekend, that isn’t going to help with feeling rested during the school week. Encourage kids to wake up and go to bed at the same time each day, and discourage them from pressing the snooze button. While they may be frustrated by this initially, they’ll come to appreciate the routine later.
Lead By Example
In other words . . . practice what you preach! Establish a bedtime routine of your own, power down your screens and create a sleep-conducive environment in your own space. Not only will your kids follow your example, but you will feel far more rested as a result.
Start the School Year Off Right With Whitney Sleep Center
It’s never too early to develop smart sleeping habits. If healthy habits aren’t helping your child get the rest they need, they may have a sleep disorder. Whitney Sleep is here to help.
If you need help getting to the root of your child’s sleep issues, reach out to a sleep study doctor today.