Back to School? Help Your Child Get a Good Night's Sleep

August 27, 2001

It's back to school time. In fact, many children have already started to school, and others will start soon after Labor Day. When parents and kids are busy buying school supplies and new clothes, and dealing with the excitement of new classes, new teachers and new friends, it's easy to forget the importance of a good night's sleep.

Students can find it difficult to get back to their school year sleep schedules after a summer of staying up and waking up at later hours. Back to school means resetting biological clocks to ensure sufficient sleep every night and a healthier, safer, and more productive school year.

"It is important for children to have a healthy start to their school day and come to classes feeling awake and ready to learn," said Jodi Mindell, Ph.D., a nationally recognized expert in pediatric sleep and a member of the National Sleep Foundation (NSF) board of directors. Dr. Mindell noted that in addition to the health benefits of sufficient sleep, there are also safety issues. "A recent study even shows there is a higher accident rate for children following any period of sleep loss," she added.

To help parents, educators, and children plan a back to school sleep schedule, NSF offers the following tips that should be maintained throughout the school year.

Begin the Routine Now

Parents should start their child's school sleep routine at least one to two weeks before opening day by introducing a gradual change in their child's sleep schedule, such as going to bed 15-30 minutes earlier each night. This can make it easier for children to adjust their sleeping patterns to meet the new school schedule.

Establish a Regular Bedtime and Wake Up Time

Parents and children should plan a daily schedule that includes the basic daily sleep requirements for particular age groups. This schedule should be maintained on the weekends, though students can be permitted to sleep in one or two hours on weekend mornings if necessary. While individual sleep needs can vary, the amount of sleep suggested by Dr. Mindell and other sleep experts for particular age groups is:

• Elementary School Students 10-12 hours/night
• Pre-teens (middle/junior high school) 9-11 hours/night
• Teens 8.5-9.5 hours/night

Remember to add 10-20 minutes to bedtime for falling asleep.

Create a Bedtime Routine

Bedtime routines are important, regardless of a child's age. It should include at least 15-30 minutes of calm, soothing activities.

Immediately prior to bedtime, encourage quiet time with some relaxing activities. Discourage television, exercise, computer and telephone use, and avoid caffeine (found in beverages, chocolate and other products).

Achieve a Balanced Schedule

Identify and prioritize activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which contribute to poor health and sleep problems.

Be a Role Model

Parents and guardians can be role models for school aged children by establishing their own regular sleep schedule and a home environment conducive to healthy sleep habits

Become a Sleep Advocate

Take steps to encourage . . .

• Scheduling of events to help children keep their sleep schedules
• Appropriate school start times
• A sleep curriculum in health and biology classes to help students better understand the importance of sleep to their overall health, safety, and quality of their lives