Quality sleep helps students stay focused, sharpen their concentration, and boost academic performance. As the new school year approaches, they should begin readjusting to their daily schedule, starting with getting enough sleep.
Experts say now is the ideal time to help children transition from flexible summer sleep schedules to a structured school routine.
Dr. Kristina Sowar says children often experience transitional stress as the school year approaches. She says adjustment can especially be challenging for those with flexible summer sleep and wake schedules.
Sowar is an associate professor in the Department of Psychiatry at the University of New Mexico. She discussed the matter through a news report by KOAT Action News.
Parents are encouraged to set consistent bedtime, wake-up, and wind-down routines. They should also ensure their children get enough sleep before the school day begins. Instead of making abrupt changes, Sowar recommends moving bedtime 15 to 20 minutes earlier each night.
Families should also create a sleep environment that supports each child’s needs. Some children sleep best in a dark, quiet room, while others may benefit from white noise or other calming sounds. Parents should also limit television, phone, and other screen use before bedtime because the light they emit can disrupt sleep quality.
According to the report, parents can reinforce the routine by setting an example. They should create a calm household and wind down alongside their children.
When to Seek Help for Children’s Sleep Problems
Children may recover some lost sleep by sleeping later on weekends. However, Sowar recommends keeping bedtime relatively consistent to avoid interfering with their sleep cycle. The main goal is to help children get enough sleep each night. Parents may need to turn off devices earlier or reconsider busy activity schedules to make that happen.
Most children adjust to their new sleep schedule within a few weeks. However, parents should seek professional guidance if sleep problems or daytime fatigue persist.
“If you have a child who’s continuing to struggle, whether that’s with being able to get enough sleep at night, falling asleep, staying asleep or waking up, or if you have a child who’s really persistently struggling with daytime sleepiness, those can be important things to think about in terms of talking with their pediatrician or their healthcare provider,” Sowar said.
Persistent problems may signal a sleep disorder or another medical or psychological concern. Experts emphasize that sufficient sleep is essential to children’s physical health, mental well-being, and school performance.
