Top Tips for Ensuring Restful School Nights

As the school season starts back up, getting enough sleep is crucial for doing well in class. A good night's sleep helps kids feel refreshed and ready to learn. Without it, they may find it hard to focus and keep up with the schoolwork. Setting a regular bedtime ensures they get the rest they need to succeed in school.

Why is sleep so important?

Without enough sleep it is difficult for children to stay alert and be productive at school. Over a long period, the effects can be even more serious. Chronically inadequate sleep is associated with cardiovascular morbidity, impaired immune defense, obesity and type 2 diabetes. Proper sleep can lessen the risk of depression, as well as boost attention span and physical health.

How many hours of sleep should children receive?

Among the recommendations: Children ages 6 to 12 years should get nine to 12 hours of sleep daily; teens ages 13 to 18 ought to aim for eight to 10 hours.

How do you establish a good sleep routine?

Be consistent: Set and maintain a schedule that helps reinforce the notion of turning in: shower time, brushing teeth, putting on pajamas and perhaps reading a book together. Routine is very important, including over the weekends.

When should screens be turned off?

Artificial light can disrupt the sleep-wake cycle. Be sure to turn off screens, including TV, tablets, laptops and smartphones at least an hour before bedtime.

Is caffeine a bad idea during the evening hours?

Cut the caffeine: Soda and other sugary caffeinated beverages aren’t a good choice at any time, but they’re especially potent when a child is trying to wind down. If you do allow them, don't serve any four to six hours before bedtime. Provide water or milk instead.

How do I create a healthy sleep environment for my child?

Create a refuge: A child's bedroom should be conducive to slumber. Consider blackout curtains or blinds and make sure the space isn't overly hot or cold. Although the bed itself is a tempting place to do homework or watch television, it should be used only for sleeping.

What role does diet play in a good night’s sleep?

A balanced diet can support good sleep. Encourage meals that include fruits, vegetables, lean proteins, and whole grains. Avoid large meals and heavy snacks close to bedtime, as these can lead to discomfort and disrupt sleep. A light snack, like a banana or a small bowl of cereal, can sometimes help ease hunger pangs before bed.

How can physical activity impact sleep quality?

Engage in regular physical activity: Encourage your child to participate in regular exercise, as it can help them fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous physical activity close to bedtime, as it may energize rather than relax them. Activities like a family walk after dinner or a stretching routine can be calming.

How does stress management contribute to better sleep?

Teach stress-relief techniques: Help your child learn to manage stress and anxiety, which can interfere with sleep. Techniques like deep breathing, meditation, or gentle yoga can be effective ways to unwind. Encourage open conversations about their day and any worries they might have, fostering a supportive environment that promotes restful sleep.

Kathryn Esch, M.S.N., F.N.P.-C., is a certified nurse practitioner who specializes in sleep medicine. She sees patients in Mt. Pleasant and Alma.