August 06, 2003

Before The School Bell Rings Re-Establish Your Child's Sleep Routine

Genesis And The National Sleep Foundation Remind Parents About The Importance of Sleep

Davenport, IA - Students can find it difficult to get back to their school year sleep schedules after a summer of staying up and waking up at later hours. So now is the time to ease children into their school sleeping schedule.

Back to school means resetting biological clocks to ensure sufficient sleep every night and a healthier, safer, and more productive school year. "It is important for children to have a healthy start to their school day and come to classes feeling awake and ready to learn," said Stephen Rasmus, M.D., medical director for the Genesis Sleep Disorders Center. "Parents should being transitioning their children's sleep routine at least one or two weeks before the first day of school."

To help parents, educators, and children plan a back to school sleep schedule, National Sleep Foundation and the Genesis Sleep Disorders Centers are offering the following tips that should be maintained throughout the school year.

• Begin the routine now. Parents should start their child's school sleep routine at least one to two weeks before opening day by introducing a gradual change in their child's sleep schedule, such as going to bed 15-30 minutes earlier each night. This can make it easier for children to adjust their sleeping patterns to meet the new school schedule.
• Establish a regular bedtime and wake up time. Parents and children should plan a daily schedule that includes the basic daily sleep requirements for particular age groups. This schedule should be maintained on the weekends, though students can be permitted to sleep in one or two hours on weekend mornings if necessary.

While individual sleep needs can vary, the following is an age break down on the amount of sleep needed amount of sleep by children:

Elementary School Students	10-12 hours/night
Pre-teens (middle/junior high school)	9-11 hours/night
Teens	8.5-9.5 hours/night

Remember to add 10-20 minutes to bedtime for falling asleep.

• Create a bedtime routine. Bedtime routines are important, regardless of a child's age. It should include at least 15-30 minutes of calm, soothing activities.

Immediately prior to bedtime, encourage quiet time with some relaxing activities. Discourage television, exercise, computer and telephone use, and avoid caffeine (found in beverages, chocolate and other products).

• Achieve a balanced schedule. Identify and prioritize activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which contribute to poor health and sleep problems.
• Be a role model. Parents and guardians can be role models for school aged children by establishing their own regular sleep schedule and a home environment conducive to healthy sleep habits
• Become a sleep advocate. Take steps to encourage...
  • scheduling of events to help children keep their sleep schedules
  • appropriate school start times, and
  • a sleep curriculum in health and biology classes to help students better understand the importance of sleep to their overall health, safety, and quality of their lives

For more information on sleeping disorders call any of the three Genesis Sleep Disorder Centers, Davenport - 563-421-1521, Silvis - 309-792-6380 or DeWitt - 563-659-4200.

The Genesis Sleep Disorders Centers are committed to improving health and safety by achieving public understanding of sleep and sleep disorders while providing compassionate quality health care to all those in need.