It’s  Time to Start Your School-Year Bedtime Routine

As summer break winds down and the attentions of many families are moving towards preparations for the first day of school, many forget to begin adjusting bedtime routines and sleep schedules early. Adequate sleep is just as important as a healthy breakfast, a well-fitted uniform, and the appropriate school supplies in promoting alert learners who are ready to flourish during the school day.

A sleep schedule that begins weeks before is highly recommended to allow your child to adjust to the new patterns and create healthy habits. For minor bedtime adjustments, a few nights might be enough to make the transition. However, if your child’s sleep schedule has significantly changed over the summer due to camps, sleepovers, and a more laxed schedule, start making changes now. We have provided a simple sleep chart by age to  assist you.

The CDC emphasizes the importance of sleep for overall health. Proper sleep supports brain growth, recovery, and boosts the immune system. Over the summer, many children have enjoyed sleeping in and staying up late. Now, parents face the challenge of reversing these habits to ensure children wake up on time, fully dressed, fed, and ready for the school day.

We know this is no easy task for parents. Managing the sleep schedule of a child of any age can be challenging. Sleep is just as important for upper school students as it is for elementary students. The American Academy of Sleep Medicine recently stated that American children — particularly adolescents — face “a nationwide sleep crisis” and the CDC recommends 8 to 10 hours of sleep per night for youths aged 13-18. However, studies show that 57.8% of middle school students and 72.7% of high school students do not get enough sleep on school nights.

The CDC offers these recommendations for parents:

1. Model and Encourage Good Sleep Habits: Set a regular bedtime and rise time, even on weekends. Adolescents with parent-set bedtimes generally get more sleep.
2. Dim Lighting: Reducing light exposure, including from electronics, in the evening helps promote better sleep.
3. Implement a Media Curfew: Limiting technology use (computers, video games, mobile phones) before bed can prevent late bedtimes. Consider banning technology use after a certain time or removing these devices from the bedroom.

A media curfew could prove to be the most challenging. According to a study by the National Sleep Foundation, more than half of Americans regularly use an electronic device in the hour before they go to bed. But the blue light emitted from mobile devices, computer screens, and televisions can have a powerful effect on the circadian rhythms, the 24-hour cycle of hormones and chemicals in the body that help dictate when you sleep and when you’re awake.

In contrast, reading a physical book before bed serves as an effective sleep aid by naturally signaling to your brain that it is time to wind down. This is a great habit to foster in your child that will lower their heart rate and reduces stress, which will help them fall asleep faster and improve their sleep quality, besides the side benefits of improving on their reading comprehension and promoting a deeper love for literature.

Transitioning back to school can be exhausting, especially for a child who is both excited and nervous. By ensuring our scholars get the rest they need, we can help them be their best selves every day.

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