Children’s health: Back to school starts at bedtime

By the end of summer break, many kids have drifted far from their school-year routine, and getting them back on track takes more than just an early alarm on the first day of class. It starts with more consistent changes to their sleep schedule. Children’s brains are still developing, and they need adequate rest to support their daily growth.

“Sleep is not just downtime for children, it is an essential part of healthy brain development and daytime functioning. When children get quality sleep, they are better able to pay attention, learn, regulate their emotions, and handle the demands of the school day,” said Dr. Deepak Jajoo, pediatric pulmonologist at Ascension Saint Alexius. “As families prepare for a new school year, getting sleep schedules back on track should be just as important as getting backpacks and school supplies ready.”

Shifting bedtimes a week before school starts can help kids of all ages, and integrating a consistent sequence each night, such as bath, brushing teeth, and a book, tells their bodies it’s time to sleep.

The biggest modern obstacle to a good night’s sleep is often charging on the nightstand. If your child has trouble finding sleep because of technology, set up a family charging station outside the bedroom, turn off social media notifications, and use Do Not Disturb or sleep mode overnight. Weekly screen time reports show how, and when, devices are being used and can provide context when establishing family rules around device use.

Remember that older kids and teens should aim for about eight hours a night, and younger children closer to 10. Parents of new kindergartners should plan for earlier bedtimes as children give up daily naps. Watch for signs a child is not getting enough rest: irritability, frustration, tearfulness and trouble staying on task.

If sleep problems continue after the back-to-school transition, or if teachers report a child falling asleep in class, check in with your child’s pediatrician. Persistent sleep trouble can signal illness or other underlying issues, and a pediatrician is a helpful resource to talk through concerns and identify the cause.

• Children's health is a continuing series. This column was provided by Ascension Illinois.