Back to school usually means backing up the alarm clock.
So it’s important to make sure your kids are getting the sleep they need.
Dr. Rebbecca Jackson, VP of Programs and Outcomes at Brain Balance says, “All too often, especially our high school kids, aren’t getting enough sleep these days. High school kids ideally are still getting in that 8-10 hour range of sleep, and for our younger elementary school kids, shooting for 9-12 hours is ideal.”
Dr. Jackson says sleep is crucial for kids because they need to be well-rested to focus.
“If you hear your kids talk about getting sleepy, they are going to have a harder time paying attention. Sleep will also impact our memories, or our ability to pay attention and retrieve what it is that you are learning. And display that knowledge when needed,” Jackson says.
As a principal at Chelsea Public Schools, Lisa Lineweaver sees how kids struggle when they’re tired.
Her good sleep secret: put away the cell phone.
“There’s so so much research about the effect blue lights from screens has on our sleep cycles. Especially for young kids, it might be time to move the TV out of the bedroom it might be time to have charging station for phones in the living room, someplace where it’s not in the bedroom because as adults we have a hard time managing that, kids brains are not wired to unplug, we have to help,” Lineweaver says.
Another key to rest – routine.
“Make sure your kids are going to bed and getting up at a consistent time, even on the weekends, so it doesn’t off-set their routine,” Jackson says.
Other ways to set your kid up for sleep success:
- Limit caffeine or sugar after dinner
- Find quiet activities to help your kids wind down
- Make sure their bedroom is as dark as possible
As the school year gets going remember sleep can solve lots of problems.
“If you picture how you feel if you’re exhausted. We have a harder time paying attention, we have a harder time regulating our mood and emotions and behaviors. So at every age, sleep is critical,” Jackson says.
Two more things that can help your kids get a good night’s sleep:
Being active during the day and eating healthy.
It works for adults, too.
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