Back to school means back to better sleep habits for kids
Healthy sleep patterns are vital to provide students with energy and the ability to focus inside the classroom. (Photo courtesy of MetroCreative)
Dr. Deepa Burman
For the 无毛视频-Standard
You may have heard the groans already无毛视频� It无毛视频檚 back to school time and that means trying to coax kids back into earlier bedtimes and a better sleep pattern for the new school year.
Healthy sleep patterns are vital to provide students with energy and the ability to focus inside the classroom. Even though some schools have already started classes, and others are days away, it无毛视频檚 not too late to make important schedule adjustments that can benefit your children all year long.
无毛视频淎lthough it helps to get a head start when working on an optimal sleep schedule for school, it is never too late to do that,无毛视频� Dr. Deepa Burman, co-director of the Sleep Center at UPMC Children无毛视频檚, assures parents. 无毛视频淒epending on how delayed the sleep schedule has gotten over the summer, it may take a few days to a couple weeks to adjust to the new schedule once school starts.无毛视频�
How much sleep?
How can you tell if your child is getting enough sleep or good quality sleep? Burman says the first sign is observing their behavior in the morning.
无毛视频淚f the child is waking up in the morning ready to go for the day, does not fall asleep outside the age-appropriate napping regimen, and able to perform daily activities without falling asleep during the day, it is an indication of good quality sleep,无毛视频� she says. Adults can do with less sleep than children and teens. Most adults do best with seven to nine hours of sleep per night. Recommendations from the National Sleep Foundation stand at nine to 12 hours of sleep for children ages 5 to 12, with eight to 10 hours of sleep recommended for teenagers.
无毛视频淥nce school starts, going to bed later and waking up later may lead to tardiness,无毛视频� Burman said. 无毛视频淚n an event that the child is woken up forcibly, their sleep will be curtailed and may result in daytime fatigue or falling asleep during classes, inattentiveness and even irritability.无毛视频�
Getting started
A slow but steady change is the best way to adjust sleep schedules. Making a transition too quickly can lead to sleep deprivation and cause issues with sleeping in class or lower attention span as the day progresses. A good approach is to adjust 15 minutes at a time and try to urge children to wind down an hour before bedtime.
无毛视频淭he plan may vary from person to person,无毛视频� said Burman. 无毛视频淢ost people do well with small changes gradually; however, some children may do just fine changing their schedules by 30 minutes to 45 minutes daily. Fixing a consistent wake-time in the morning is a good place to start.无毛视频�
Darkness signals our bodies that it无毛视频檚 time to sleep and promotes a rise in melatonin levels to help us fall asleep. Try to make sure bedrooms are dark 无毛视频� especially early in the year when sunset is still late. Each child will adjust to the schedule changes at a different pace. 无毛视频淚t really depends on how much the schedule has changed over the summer,无毛视频� Burman said. 无毛视频淥n an average it takes one day for every 15 minutes of adjustment. If you have shifted your schedule by two hours, it will take around a week to eight days to adjust.无毛视频�
When it comes to trying melatonin or other sleep aids, doctors advise that无毛视频檚 not the best approach for children. 无毛视频淎ny over the counter (product) should be taken under the guidance of your primary care provider,无毛视频� Burman said. 无毛视频淭here are no sleep aids approved for management of sleep issues in children. If one chooses to use melatonin, less is more (around 0.5 mg), and it should be used two to three hours before the target bedtime.无毛视频� She adds that without a consistent schedule, sleep aids are less likely to be helpful.
The bottom line is that consistency is a student无毛视频檚 best friend when it comes to sleep schedules:
Have a plan for electronics at night and putting them away;Start early and anticipate challenges;Expose kids to bright light in the morning;Exercise in the morning may be helpful.
If you notice your child struggling to get out of bed in the morning, that无毛视频檚 a sign he or she may not be getting enough sleep or quality sleep. If the problems persist despite your best efforts, talk with your child无毛视频檚 pediatrician to help determine what无毛视频檚 causing the sleep deficit and what steps may help lead to a better night无毛视频檚 rest.