Now that school is back in session, your child may need help adjusting their sleep schedule to accommodate the early start of a school day.
“If you’re not getting good quality sleep before you go to school, that’s going to make for a tough year. You might not be able to concentrate as well,” explained Brian Chen, MD, sleep specialist for Cleveland Clinic Children’s. “
Dr. Chen said poor sleep can also impact your child’s performance when it comes to sports and other activities.
He recommends trying to get them to bed as early as possible.
But if that’s not an option, you could try to bump up their bedtime in 15-minute increments and continue this pattern on the weekends. This will make waking up on school mornings a lot easier.
As far as how many hours of sleep a child needs, Dr. Chen said it really depends on their age.
For example, it can range between eight and ten hours for teenagers.
Another tip to consider is cutting out screens before bed.
“Screens are notoriously bad around bedtime, not just because of the light that comes from the screen that signals to our brain that maybe we’re supposed to be awake rather than going to sleep, but also the things in our phone,” he said. “It’s kind of like falling asleep with your front door open. There’s something out there. Maybe your mind is just thinking, ‘What is going on over there, let me just check really quickly.’ It just doesn’t allow you that period of relaxation that’s necessary for right before you fall asleep.”
Some households disconnect their home’s internet connection to make sure children aren’t watching screens under the covers without their parents’ knowledge.
Dr. Chen said melatonin supplements can be helpful if your child is having a hard time adjusting to their new bedtime. However, you shouldn’t depend on them. They should be used on a temporary basis. if you’re unsure of what kind to buy, it’s best to consult with a physician.
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Source: https://newsroom.clevelandclinic.org/2024/08/09/adjusting-sleep-schedule-for-back-to-school
