Back-to-school sleep tips: Experts say now is time to reset routines
RALEIGH, N.C. (WTVD) -- As students prepare to return to the classroom, sleep experts say now is the time for families to transition from relaxed summer schedules back to school-year routines.
After months of later bedtimes and sleeping in, children and teens often need time to adjust their internal clocks before the first day of school. Health experts say getting enough sleep is key to academic success, emotional well-being and overall health.
"Sleep is critical for memory consolidation, for learning, for emotional regulation, and for physical growth and even immune system regulation," said Dr. Aatif Husain, a professor of neurology and chief of the Division of Epilepsy, Sleep and Clinical Neurophysiology at Duke University Medical Center.
According to Husain, the effects of inadequate sleep extend far beyond feeling tired in class.
"There are other health issues, even diabetes, physical injuries, obesity and mental health problems that can occur due to lack of sleep or inadequate sleep," he said.
How much sleep do children need?
Experts recommend that school-age children and teenagers get the following amount of sleep each night:
- Ages 6-12: 9 to 12 hours
- Ages 13-18: 8 to 10 hours
Husain said sleep deprivation becomes increasingly common as children enter their teenage years.
"In high school, three-quarters of kids are sleep deprived," Husain said. "Those are pretty staggering numbers if you think about how little sleep our kids are getting. Once you get into the teenage years, especially high school, kids are also going through puberty."
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Tips for getting back on a school schedule
Husain recommends families begin adjusting sleep schedules about a week before school starts.
Creating a consistent bedtime routine can help children wind down and prepare for sleep. Activities such as bathing, brushing teeth and reading before bed can signal to the body that it is time to rest.
Parents can also gradually shift wake-up times by 15 to 30 minutes each day until children are waking up at their school-year schedule.
Exposure to natural light in the morning can help reset the body's internal clock.
"As soon as they wake up, open up the blinds and let the light in," Husain said. "Light is a key modulator of your circadian rhythm, meaning your internal clock. The light helps reset it, move it earlier, and that becomes critically important when they get ready for school."
Husain advises parents to talk with their child's pediatrician if they notice ongoing sleep-related concerns, including difficulty falling asleep, excessive daytime sleepiness, loud snoring or pauses in breathing during sleep.
Experts say identifying and treating sleep issues early can help students perform better academically and support their physical and mental health throughout the school year.
As the new school year approaches, specialists emphasize that one of the most important steps families can take is ensuring children get the sleep they need to learn, grow and thrive.
