As families prepare for another school year, school supply lists, open houses and new schedules often top the to-do list. 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,” said Dr. Kevin Morgan, pediatrician at Aspirus Health.
Yet many children aren’t getting enough rest. Nationally, about 35% of children ages 4 months to 14 years do not get enough sleep, according to the Centers for Disease Control and Prevention.
As summer winds down, many families find themselves facing later bedtimes, sleeping in and less structured schedules. To help children get back on track before the first day of school, Morgan offers three tips.
The first is to establish a consistent routine. Consistency is one of the most important factors in healthy sleep habits.
“Ideally, a bedtime routine should begin about an hour before bedtime,” Morgan said. “That might include picking up toys, getting into pajamas, brushing teeth and taking a bath or shower.”
Over time, these routines signal to the brain that it is time to relax and prepare for sleep.
Morgan’s second tip is to put electronics away. Phones, tablets, televisions and gaming devices can make it harder for children to transition into sleep mode.
“Screens are probably the biggest obstacle to good sleep habits,” Morgan said. “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.
For his third tip, Morgan said shifting a sleep schedule takes time and should be started early.
“Don’t wait until the last minute,” said Morgan. “Instead, begin re-establishing routines a couple of weeks before school starts.”
Gradually moving bedtime 10-15 minutes earlier each day can help children adapt more comfortably and reduce frustration.
Starting early also gives families time to talk about the upcoming school year and build healthy habits together.
“Help them understand why good sleep habits are so important,” Morgan said. “Setting those expectations ahead of time can make the transition back to school much smoother for everyone.”
Healthy sleep habits can help children arrive in the classroom ready to learn, grow and succeed. 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.
