By Ally Horst
(WIFR) - With back-to-school season right around the corner, it’s time for
parents to start preparing their children, starting with their sleep
schedules.
The transition from a summer routine to a school routine can be rough for
kids and families, especially when it comes to getting the right amount of
sleep. Health experts recommend a 3-year-old sleeps for 12 hours, 10 hours
through childhood and nine hours through adolescence.
Dr. Casey Freymiller, a pediatrician at UW Health, says that “To get good
sleep at night is to set that schedule right away in the morning, having
regular mealtimes and not having a big meal right before bed, and really
trying to avoid screens. That’s a big problem that older kids have;
teenagers have. They have their phone, or a computer or a tv in their
room.”
To make the transition to a back-to-school sleep schedule easier, experts
suggest adjusting kids’ sleep schedules at least two weeks before school
starts, usually starting in the middle of August, or the whole month of
August if possible.
Experts also suggest parents talk with their teen about limiting
distractions at bedtime.
“If kids are needing naps during the day, I would definitely reevaluate
the sleep at night. Is it enough sleep and is it good sleep? Are we waking
up in the middle of the night? Are we snoring? Are other things happening
in our sleep that are concerning?” says Freymiller.
The doctor says having a consistent wake-up time and getting sunlight
exposure in the morning can help “set your clock” and help the body feel
ready for bed at the end of the day.
