Help your kids form healthy sleep routines year-round

As we approach the end of the summer and families think about transitioning to back-to-school routines, getting kids back on their school sleep schedule is at the top of the list, but can be tough.

Allison H. Clarke, Ph.D., a pediatric psychologist specializing in behavioral sleep medicine at Lurie Children’s, explains why sleep is important for students and how parents can go about adjusting their child’s sleep schedule for school days.

It’s important to pay attention to a child’s unique sleep needs based on age. Generally, health care providers recommend the following hours of sleep per age for students:

• Elementary school students (ages 6 to 12): 9 to 12 hours

• Middle and high school students (ages 13 to 18): 8 to 10 hours

Quality of that sleep matters also, Clarke said. Kids who don’t get enough consistent quality sleep may experience physical and emotional symptoms, such as aggression, anxiety, thinking problems, depression and impulsive behavior.

“Kids who aren’t getting enough quality sleep … may have trouble paying attention in class, which can impact their academic functioning,” Clarke said.

Changing the sleeping schedule on the weekends also can cause issues.

“Our brains and bodies don’t feel great when we have what’s referred to as ‘social jet lag’ between weekdays and the weekend,” said Clarke.

Transitioning from a summer sleep schedule should take place gradually. “They’re not going to go from falling asleep at 1 a.m. to falling asleep at 10 p.m. very easily,” says Clarke, who offers some tips:

• Change their wake-up time: Wake the child about 15 minutes earlier than they’ve been getting up all summer. Continue with 15-minute increments until they’re up and out of bed at the appropriate school day wake-up time. Typically this will naturally start to shift their bedtime.

• Create a school night routine: Build in a time of relaxation to help kids wind down before bed that doesn’t involve devices. Things like yoga, stretching, listening to soothing music, reading, taking a bath or writing in a journal can help in the transition to sleep.

• Give them something to wake up for: A fun reason to get up like a morning family activity, a favorite breakfast or plans with friends can often motivate kids out of bed.

• Make falling asleep pressure-free: Sometimes kids dread bedtime because they struggle to fall asleep initially. Instead of insisting a child get into bed if they’re not tired, encourage relaxing activities and let them know that whenever their body is ready, they can lie down.

• Use sunlight wisely: Exposure to bright light triggers the body to realize that the day has begun. Getting sunlight or sitting with a light box helps decrease production of melatonin, a natural hormone that regulates sleep cycle.

When it comes to the weekend, Clarke advises trying to keep a child’s sleep schedule the same as weeknights. And when kids do stay up late, try to keep the same wake time. She says a good guideline is having no more than a two-hour difference in the weekend schedule

Teens who sleep late on weekend mornings may have trouble falling asleep at night. “The biggest factor that impacts bedtime is how long kids have been awake,” she said. “The sleep drive needs time to build up.”

Some kids go to bed willingly but can’t fall asleep, while others have trouble settling down. To improve this, Clarke recommends:

• Finding out what’s behind bedtime resistance: Are they not tired? Do they struggle to fall asleep? Ask your child what might help calm them down, such as talking about the stresses of their day or slight changes in the environment like room temperature or bedding.

• Helping a child listen to their body: Align a child’s bedtime with when their body is naturally tired to help prevent frustration. Parents can gradually adjust their wake time to help them fall asleep earlier.

• Limiting stimulating foods and drinks: Kids should avoid foods and drinks that interfere with sleep such as coffee, tea, soda and chocolate. Limit caffeine because children are especially sensitive to it.

• Reinforcing positive bedtime behavior: Reward children with tons of attention for listening and being compliant with bedtime. Avoid engaging in power struggles over going to bed.

Some kids experience physical conditions that change how they sleep, such as restless leg syndrome, sleep apnea or snoring. Children who have attention deficit hyperactivity disorder may also have difficulty calming their bodies and minds to fall asleep.

“A bedtime routine that includes progressive muscle relaxation, stretching or yoga can help,” said Clarke. “Some kids need more sensory input to focus on something and quiet their brain, like an audiobook or podcast. Talk to the child’s pediatrician if they experience a physical condition that affects their sleep.”

If your sleep strategies aren’t working, Clarke suggests visiting a specialist. Some symptoms that may require a specialist include breathing through their mouth at night or gasps in their sleep, falling asleep during class, missing school because they can’t wake up, moving a lot during sleep and snoring loudly.

• For more information on The Pritzker Department of Psychiatry and Behavioral Health at Lurie Children’s, visit www.luriechildrens.org/en/specialties-conditions/pediatric-psychiatrist-psychologist.