As the new school year approaches, parents and children alike face the challenge of adjusting to earlier wake-up times and busy schedules. Sleep experts emphasize the importance of a gradual transition to ensure children get the rest they need for academic success and overall well-being.
Dr. Allen Foster, from the Sleep Lab at Emplify Health by Gundersen, advises parents to work closely with their children to shift their sleep schedules gradually. "Adjusting bedtime and wake-up time by about 20 minutes each day in the weeks leading up to school can help kids adapt more comfortably to the new routine," says Foster. "This approach reduces the shock to their system and promotes better sleep quality, which is crucial for focus, mood, and health."
Sleep is especially critical for middle school and teenage students, who often face increased academic demands and social pressures. Here are three key tips for parents to help their middle schoolers and teens maintain healthy sleep habits:
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Establish consistent sleep and wake times: Encourage your child to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate their internal clock and improves sleep quality.
Limit screen time before bed: Exposure to blue light from phones, tablets, and computers can interfere with the body's production of melatonin, the hormone that signals it's time to sleep. Aim to turn off screens at least an hour before bedtime.
Create a relaxing bedtime routine: Help your child wind down with calming activities such as reading, listening to soft music, or practicing mindfulness. A predictable routine signals the body that it's time to prepare for sleep.
Dr. Foster adds, "Parents should also be mindful of the unique sleep needs of adolescents, who naturally tend to fall asleep later and wake up later. Supporting them through gradual schedule adjustments and healthy habits can make a significant difference in their school performance and emotional health."
As families prepare for the school year, prioritizing sleep can set the foundation for a successful and healthy academic journey.
For more information about sleep health and resources, visit Emplify Health by Gundersen at gundersenhealth.org/services/sleep-medicine.
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