Quality sleep is essential for achieving daily goals, and your child's academic performance is no different. We understand that summer break can reverse the bedtime routine you've spent night after night cultivating throughout the school year. Students use their summer breaks to rest and recharge for the following school year but also devote time to adventuring and having fun. After all, summer is the season for memory-making activities that children will treasure into adulthood. That's why we believe adjusting to a sleep schedule should start before school is in session. A jump-start can help parents and children get back into the swing of things.

Importance of a Schedule

Children rely on their parents to set healthy, practical habits – and sleep should be no exception. As a parent, you have the power to influence your child's sleep patterns. Both children and adults benefit from consistent sleep schedules because they help the body know when it's time to wake up and wind down, preventing fatigue, exhaustion, and daytime drowsiness. But you might be wondering, how much sleep does my child need? The National Sleep Foundation recommends the following guidelines:

• Preschoolers (ages 3-5) need 10-13 hours of sleep
• School-age children (ages 6-12) need 9-11 hours of sleep
• Teenagers (ages 13-18) need 8-10 hours of sleep

Not surprisingly, the Centers for Disease Control (CDC) found that most of America's youth aren't getting enough sleep on school nights, with nearly 60% of middle schoolers and 70% of high schoolers reporting insufficient slumber.^ This lack of sleep can seriously affect their academic performance, including decreased attention span, memory problems, and poor decision-making. In the weeks leading up to that anticipated first day of school, encourage your child to go to bed and wake up 15 minutes earlier than they usually would during summer months until they have returned to their regular sleeping routine. It may seem like extra work now, but it will pay off in the long run.

Find a Bedtime Routine

No one likes the nightly bedtime battle, so try implementing a few easy steps to turn the evenings into a relaxing, bonding time rather than a stress-inducing pajama war. As a parent, you play a crucial role in establishing a consistent sleep routine. In addition to taking a nightly bath or shower, brushing your teeth, and putting on clean PJs, consider swapping electronic devices for snuggling up to read a favorite bedtime story together or singing lullabies for younger children. Encourage older children and teens to read a chapter or two of their favorite novel, journal their thoughts, or listen to mellow music before bed.

Practice Good Sleep Hygiene

When we say sleep hygiene, we don't mean cleanliness—well, we do—but sleep hygiene is more than just washing your face and sleeping on clean sheets. It refers to a set of healthy habits that can improve your child's sleep quality. In addition to practicing good personal hygiene, we recommend healthy habits during the day and at bedtime. Helping your child find the balance between getting plenty of exercise and not over-extending their schedule will help improve their sleep patterns. Exercise helps reduce stress and decrease the risk of obesity in adulthood, so supporting their involvement in after-school sports and other extracurricular activities is crucial. However, be sure not to over-schedule them so they have plenty of free time to study, decompress, and recharge. For your adolescents and teens, limit their napping and avoid caffeine intake. Both napping and caffeine will prevent consistent, deep sleep at night. Plus, keeping their rooms dark, quiet, and cool will help them fall asleep faster and stay asleep longer. Finally, they should limit their blue light exposure from cell phones, tablets, televisions, and other electronic devices. Studies show children exposed to blue light before bedtime experience poorer quality sleep and suppressed melatonin, the hormone that tells the body it's time for sleep.^

Adjusting to a new sleep schedule can be challenging for some children – don't forget to be patient and give your family time to adjust. A healthy lifestyle can help your children achieve better sleep and take on the school year with success!

^Source: https://www.sleepfoundation.org/school-and-sleep/back-to-school-sleep-tips