Back to School – Adjusting Childrens Sleep Routine

Summer is over and a new school year begins. Fortunately, parents can take small steps to get children set up for success in the coming school year.

One crucial change parents can make is to adjust sleep schedules. Many children become accustomed to going to bed and waking up late during the summer. Kids who get enough sleep are more prepared to learn and retain what they learn better than children who are sleep-deprived.

Recommended hours of sleep a child should get per night are as follows:

– For a late pre-schooler, kindergartener, or first-grader, they’ll need 11- 13 hrs of sleep per night.
– An older grade school/middle school-age student should get at least 10-11 hrs per night.
– A teen in high school should get an average of 8-9 hrs per night.

According to the Mayo Clinic, school-aged children should get 10 to 11 hours of sleep per night. A lack of sleep can negatively affect children’s mood and behavior and their physical health. While parents may burn the candle at both ends because of work and family demands, take time to unwind as a family before your children’s bedtime

Returning to a schedule can be difficult for anyone, so kids may need a nudge to get on the right track. Wall calendars and personal planners can help children and parents stay on track with kids’ assignments, tests and extracurricular activities. Allowing children to help choose their own planners can help ensure they use them regularly.

Mealtimes change with the return of the school year as well. Long summer days with less adult supervision often lead to more junk food and less structured eating times. Parents should make sure children get a healthy breakfast each morning. The importance of a healthy breakfast with adequate fiber and protein is hard to overstate: It provides fuel for the body, sets the tone for the day and helps kids stay alert to tackle their day.

Source: St. Louis Post

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