Ensuring restful sleep for kids and teens as school resumes
Parkland provider offers tips to get sleep schedules back on track
As summer winds down and the school year approaches parents face the challenge of transitioning their children back into a healthy sleep routine. A Parkland Health expert offers practical advice to help families navigate this adjustment.
Sleep is essential for a child’s overall health and well-being, and its importance increases with the demands of academics and extracurricular activities. “Adequate sleep supports cognitive function, mood regulation and physical health. For children and teens, consistent and restful sleep is necessary for academic success and emotional stability,” said Cristina Tamez, MD, a pediatrician at Parkland Health.
Dr. Tamez offers these tips for a smooth transition ahead of the first day of school.
Establish a consistent sleep schedule: Gradually shift your child’s bedtime and wake-up time to align with their school schedule. Dr. Tamez advises parents to ease into a gradual transition by adjusting bedtimes and wake times by 15 minutes each day until you reach the desired schedule to help the body’s internal clock adapt smoothly.
Create a relaxing bedtime routine: A peaceful pre-sleep routine can signal to your child that it’s time to wind down for bed. “Incorporate activities that promote relaxation, such as reading a book or taking a warm bath,” suggests Dr. Tamez.
Limit screen time in the evening: The blue light emitted by screens from phones and tablets can interfere with the production of melatonin, a hormone that regulates sleep. Dr. Tamez recommends children to avoid screens at least an hour before bedtime.
Set up your sleep space: Ensure that your child’s bedroom is favorable for sleep. “Keep the room cool, dark and quiet,” said Dr. Tamez. “A conducive sleep environment helps signal to the body that it’s time to rest.”
Encourage physical activity during the day: Regular physical activity can help improve sleep quality. Dr. Tamez suggests, “Encourage your children to engage in physical activities during the day. But try to avoid vigorous exercise close to bedtime, as it can be stimulating and interfere with sleep.”
Monitor diet and caffeine intake: A balanced diet plays a role in sleep quality. “Limit caffeine and sugary snacks, especially in the afternoon and evening,” said Dr. Tamez. “A nutritious diet that supports overall health promotes better sleep, prioritize lean proteins and fiber-rich foods, such as whole grains and beans.”
Address any sleep issues: If your child is experiencing continued sleep problems, it’s important to seek help. “Sleep disorders can impact academic performance and overall health. If sleep difficulties persist despite implementing these strategies, ask your healthcare provider to explore any underlying issues,” said Dr. Tamez.
As the school year kicks off, establishing and maintaining healthy sleep habits is essential not only for your child’s academic success, but their overall well-being. By creating and sustaining a supportive sleep environment you can help ensure that your child starts the school year well-rested and ready to learn.
For more information about services available at Parkland, please visit www.parklandhealth.org.
Back