School is around the corner, and while many parents are grabbing school supplies, they are also busy getting their children ready for the school year, including their school sleep schedule.
“When summer vacation happens, kids aren’t going to bed at eight or nine. They are going to sleep at 11 pm and then are waking up at 9 or 10 in the morning,” says, Thomas Rajan, MD, medical director of Northern Light Sleep Diagnostics. “Their whole schedule changes. They shift their circadian rhythm. This means that they are now used to falling asleep later and getting up later in the day.”
Dr. Rajan says that something parents can do to help get their kids back onto their school sleep schedule is to start adjusting it a couple weeks before school starts. “You can gently shift the cycle by 10 to 15 minutes each day. If they are currently going to bed at 10 pm, have them start going to sleep at 9:45pm. Then, the next night, have them go to bed at 9:30 pm. That way it’ll be less stressful on both the children and the parents.”
Dr. Rajan also suggests powering down electronics an hour before bedtime and ensuring that their bedroom is conducive for sleep. “You need darkness to sleep. That is the cue for melatonin to be secreted. So, if kids are on their iPad, phone, playing videos games close to their bedtime, it can disrupt that melatonin secretion.” In addition, he shares, “Make sure that their room is comfortable for them to sleep in. If it’s too cold or too hot, they can experience sleep disruptions as well.”
Need more advice on how to develop a successful sleep routine for school? Connect with a Northern Light pediatrician: Pediatrics - Find a Physician or Specialist