Back to School: What Parents Need to Know About Sleep and Children

For many parents, redeveloping an early bedtime routine after a summer vacation takes work and effort. Working to establish this routine can be an adjustment for both the parent and child. A new study has found sleep to be an important factor in how children may perform at school. Lack of adequate sleep has even been found to have effects on their overall health. Making sure children get a good nights sleep with a consistent bedtime has never been more important.

As discussed in a recent study published by the American Academy of Sleep Medicine, how a child or teen may perform in school and beyond has been found to be directly related to the amount of sleep they obtain.

William Kohler, MD, a pediatric sleep expert, states that children who do not receive the needed sleep can go on to have a less than ideal attitude or outlook toward education or school activities. Lack of sleep can also affect them on a social level and can cause changes in mood or behavior. This lack of sleep can also cause depression and hamper their to learn while in the classroom.

It is his recommended that children receive nine to ten hours of quality sleep to ensure they are performing at their best both in and out of the classroom.

Remember to establish a calm and peaceful nighttime routine. This can help ease the transition from summer sleep habits into the more structured bedtimes needed during school. Consistency is important and routines help children establish a schedule and develop their own internal clock.

The following guidelines may help ease bedtime transition to ensure a better nights sleep.

* Remember to plan ahead by letting your child have a small snack and a drink about an hour before bedtime. This may ward off requests for a last sip of water or protests about feeling hungry later.

* Pick a bedtime and try to stick to it. Include your spouse in the bedtime routine so that in case of an emergency this will not be a big issue if one of you is not present.

* Provide a comfortable environment. Soft lighting and soft voices 30 minutes before bedtime will help reinforce that quiet time has begun and bedtime is not far away.

* Reading with your child will help wind down the day and provide a few minutes of quality time between children and parents before bedtime.

* Some parents have found that restricting caffeine and sugar before bedtime can be a big step in the right direction. It is also not a good idea to let your child fall asleep watching television as this encourages staying up later.

Anticipating your child's request for one last hug or bathroom break may not always be easy. However, ensuring that they get enough sleep can help prepare them to conquer what lies ahead tomorrow at school and socially.

With a little planning, bedtime can be enjoyable for both parents and children. These last planned moments with your child may even become the most cherished part of your day.

Resources include:
American Academy of Sleep Medicine
AASM to School-Bound: Sleep is the Right Ingredient for Academic Success
www.aasmnet.org/Articles.aspx?id=517

Sleep and the Importance of Bedtime Routines
www.presentsforchildren.com/sleep.htm