Back to School: Getting Kids Back on Track
As summer vacations come to an end, parents are gearing up for the start of a new school year. It’s time to set alarms and help children transition back to their school routines. A crucial part of this transition is making sure kids get enough sleep.
Experts emphasize the importance of a good night’s rest for students. Dr. Gabrina Dixon, a pediatrician, explains that adequate sleep not only helps kids learn better but also keeps them functioning well throughout the day. The amount of sleep children need varies: preschoolers should aim for about 13 hours, tweens need between 9 to 12 hours, and teenagers do best with around 8 to 10 hours.
Establishing Bedtime Routines
Summer often disrupts sleep schedules, with late nights filled with sleepovers and movies. To help kids adjust, experts suggest parents start moving bedtime earlier by 15 to 30 minutes a night a week or two before school begins. It’s also wise to avoid heavy meals and screen time before bed. Instead, incorporating relaxing activities like reading can help children wind down.
Dr. Nitun Verma, from the American Academy of Sleep Medicine, suggests that reducing mental activity is crucial. Imagine easing off the gas pedal while driving; it’s all about gradually preparing the mind for rest.
Parents have different approaches to bedtime routines. For instance, Nikkya Hargrove adjusts her twin daughters’ bedtimes by half an hour leading up to school. Even as they negotiate extra minutes for reading, such discussions are essential for their growing independence.
Hargrove notes that if her daughters experience a rough morning due to staying up too late, it becomes a teachable moment. They learn first-hand the importance of getting enough sleep.
Morning sunlight can make a big difference too. Whether sitting by a window or going outside, exposure to daylight can help wake up their brains and set a positive tone for the day.
Addressing Back-to-School Anxiety
As the school year approaches, many children experience anxiety about returning to school. First-day jitters can make it hard for them to sleep, no matter how early they go to bed. It’s important for parents to talk to their kids about their worries, whether it’s starting at a new school or making new friends.
Taking proactive steps, like visiting the school beforehand, can ease some of those fears. While the weeks before school might feel chaotic, sleep experts assure parents that kids will adapt. It’s also a shared adjustment; parents might feel the effects of the new routine too.
Dr. Dixon encourages families to take a breath and embrace the changes. Establishing a consistent schedule takes time, but with patience, everyone can find their rhythm once again.
