WISCONSIN – With the start of the new school year approaching, Aspirus Health recently shared tips to ensure children get enough sleep.
“As families prepare for another school year, school supply lists, open houses and new schedules often top the to-do list,” Aspirus said in a release. “But there is one back-to-school essential that can have just as much impact on a child's success in the classroom: sleep.”
"Sleep plays a big role in kids' brain development, behavior, learning, immunity and growth," explained Dr. Kevin Morgan, pediatrician at Aspirus Health.
Yet many children aren't getting enough rest, Aspirus noted. Nationally, about 35 percent of children ages 4 months to 14 years do not get enough sleep, according to the Centers for Disease Control and Prevention (CDC).
“As summer winds down, many families find themselves facing later bedtimes, sleeping in and less structured schedules,” Aspirus said. “To help children get back on track before the first day of school, Dr. Morgan offers three tips.”
Establish a consistent routine
Consistency is one of the most important factors in healthy sleep habits, Aspirus said.
"Ideally, a bedtime routine should begin about an hour before bedtime,” Morgan stated. “That might include picking up toys, getting into pajamas, brushing teeth and taking a bath or shower.”
Over time, Aspirus said, these routines signal to the brain that it is time to relax and prepare for sleep.
Put electronics away
Phones, tablets, televisions and gaming devices can make it harder for children to transition into sleep mode, according to Aspirus.
"Screens are probably the biggest obstacle to good sleep habits,” Morgan explained. “I strongly recommend keeping electronic devices out of the bedroom whenever possible and turning off screens at least an hour before bedtime.”
Instead of scrolling, gaming or watching videos before bed, families can encourage reading, puzzles or other quiet activities that promote relaxation.
Start early
Shifting a sleep schedule takes time, Aspirus noted.
"Don't wait until the last minute," Morgan said. “Instead, begin re-establishing routines a couple of weeks before school starts.”
Gradually moving bedtime 10 to 15 minutes earlier each day can help children adapt more comfortably and reduce frustration, according to Aspirus.
Starting early also gives families time to talk about the upcoming school year and build healthy habits together, Aspirus added.
“Help them understand why good sleep habits are so important,” Morgan stated. “Setting those expectations ahead of time can make the transition back to school much smoother for everyone.”
Starting the school year strong
“Healthy sleep habits can help children arrive in the classroom ready to learn, grow and succeed,” Aspirus said. “By creating consistent routines, limiting electronics and starting early, parents can set the stage for a smoother transition back to school and a stronger start to the year.”
For information about building healthy routines for your family or for support, talk to your pediatrician or family medicine provider.
To find an Aspirus provider near you, visit www.aspirus.org to use the Find a Doctor tool.
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