{"id":2142,"date":"2018-08-28T18:58:40","date_gmt":"2018-08-28T18:58:40","guid":{"rendered":"http:\/\/bettersleeppro.wpengine.com\/?p=2142"},"modified":"2018-08-28T18:58:40","modified_gmt":"2018-08-28T18:58:40","slug":"back-school-sleep-tips","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/back-school-sleep-tips\/","title":{"rendered":"Back to School Sleep Tips"},"content":{"rendered":"

\"\"<\/p>\n

Spiral notebooks. Colored pencils. Highlighters. Check.<\/p>\n

New shoes. That must-have jacket. A tricked-out backpack. Check.<\/p>\n

Downloaded all the homework apps. Bought a spare tablet charger. Done and done.<\/p>\n

In bed by 9 p.m., get 10 hours of uninterrupted sleep, and be wide awake to catch the bus in the morning? Not likely.<\/p>\n

Preparing your school-age children for success goes beyond picking up all the necessary supplies and buying them some clothes that actually fit. (Gosh, they grow so fast.) Getting adequate sleep throughout the school year is among the most important things kids need in order to learn.<\/p>\n

Establishing healthy sleep habits for your child is something you\u2019ll probably have to work at to get right. But it\u2019s never too early or too late to start. With some tips and advice from certified clinical sleep expert Terry Cralle, MS, RN, we\u2019ll help you tackle this important item on your back-to-school checklist.<\/p>\n

Ten Hours of Sleep? Really?<\/strong><\/span><\/p>\n

In 2016, the American Academy of Sleep Medicine released sleep guidelines for children and adolescents. The consensus recommendation states that children ages 6-12 regularly need between 9-12 hours of sleep in a 24-hour period for optimal health. Younger children\u00a0require even more sleep<\/a>, while teens need slightly less (8-10 hours).<\/p>\n

A recent review of 79 published sleep studies shows children in this age group are getting less sleep than the low end of the recommended range \u2013\u00a0which may come as no surprise to you, based on your own personal experience.<\/p>\n

There\u2019s No Minimum Age for Sleep Disorders<\/strong><\/span><\/h4>\n

\u201cYoung children can suffer from the same sleep problems as adults,\u201d says Cralle. \u201cIssues can include insomnia, snoring, sleep apnea, sleepwalking and night terrors. Any of those disruptions can lead to poor sleep quality, even sleep deprivation, and should always be brought to the attention of your child\u2019s healthcare provider.\u201d<\/p>\n

In fact, one research study from the National Center for Biotechnology Information found that 37% of students in kindergarten through fourth grade had significant sleep problems in at least one sleep domain.<\/p>\n

Beginning in adolescence, a biological shift complicates sleep patterns. Production of melatonin (the hormone that brings on sleep) begins later in the evening in adolescence, delaying the natural drive to fall asleep by as much as two hours. Falling asleep later puts students at odds with early school start times, leading to sleep deprivation \u2013 which can negatively impact a teen\u2019s health, well-being and school performance.<\/p>\n

Sleep Directly Impacts Learning<\/strong><\/span><\/p>\n

There is a close relationship between sleep and cognitive ability.\u00a0Lack of sleep<\/a>\u00a0compromises a child\u2019s ability to learn; sleep-deprived children have a harder time maintaining focus, remembering facts and making decisions \u2013 all of which are critical factors in school.<\/p>\n

Kids who lack sleep also have trouble controlling their emotions. They act up more frequently and display hyperactivity. These outbursts can negatively impact the teaching environment for that student and the rest of the class.<\/p>\n

\u201cPoor sleep also negatively impacts the immune system, which makes kids more susceptible to illness,\u201d adds Cralle. \u201cEven if your child is getting acceptable grades, being absent from school means missing out on key learning opportunities.\u201d<\/p>\n

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Make Better Sleep Part of the Daily Routine<\/strong><\/span><\/p>\n

Bottom line: Youngsters need their parents to make rules and routines regarding bedtime. It\u2019s up to you to be clear and consistent. It may take some patience on your part, but kids ultimately thrive on having structure. Your child will adapt as the nights go by and bedtime will soon go smoothly.<\/p>\n

\u201cThe bedtime routine or sleep ritual can be fairly short, lasting 20-40 minutes, and serve as a signal to the child that it is bedtime,\u201d said Cralle.<\/p>\n

Take these approaches into account as you establish a sleep routine in your home:<\/p>\n