Helping your child adjust their back-to-school sleep schedule
How much sleep do kids need? Does a child’s ideal sleep schedule change with age? How can you help your child adjust their sleep schedule for back-to-school schedule changes? In this short video, Prisma Health spoke with pediatric sleep medicine specialist Dr. James Hungerford about back-to-school sleep schedules and how to help your child get the rest they need.
Dr. Hungerford noted that for many parents, extracurricular activities like sports as well as time needs for homework, or after-school jobs for teens, can cut into their child’s sleep, leading them to feel more tired and less able to concentrate and focus on learning the next day.
How can you help your child get enough sleep and start their days off right?
Dr. Hungerford reccomended:
- Try for a minimum of 8 to 10 hours of sleep per night for adolescents (13 years and up)
- For younger children, infants need 12-16 hours of sleep per day while babies over 1 year need about 11-13 hours of sleep per day
- Toddlers through pre-K (3 to 5 years old) need about 10-13 hours of sleep per 24 hours, which can be challenging as those in school may no longer allow afternoon naps
- Those 6-12 years of age need 9-12 hours for each 24-hour period, and are those most likely to not be getting enough sleep
- Begin adjusting bedtime routines before school begins, to help children get used to the earlier wakeup times needed to attend school
- Schedule time for helping your child to wake up and get used to the new routine without feeling hurried or overwhelmed the first few days
- Create a restful setup in your child’s room, minimizing distractions and creating a consistent bedtime routine.
You can find more information on creating the best sleep routine for your child right here on Flourish.
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