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Back to School: Why Quality Sleep Matters for Your Kids

by | Aug 29, 2023 | Healthy Sleep

As summer vacation has come to an end, parents everywhere are helping their kids adapt to another new academic year. Amidst the hustle and bustle, it’s crucial not to overlook the power of a good night’s sleep. At the Comprehensive Sleep and Breathing Center, we’re here to highlight the importance of sleep as kids head back to school and offer solutions for those experiencing sleep-related challenges.

The Back-to-School Sleep Connection

Transitioning from the lazy days of summer to the structured routine of school can be a significant adjustment for kids of all ages. Sleep plays a central role in helping them adapt to these changes and excel in their studies.

Sleep and Learning

Numerous studies have emphasized the connection between quality sleep and academic performance. The American Academy of Sleep Medicine recommends the following sleep durations for children:

  • 6-12 years old: 9-12 hours per night
  • 13-18 years old: 8-10 hours per night

Adequate sleep enhances memory consolidation, attention span, and problem-solving abilities. When kids are well-rested, they’re more likely to grasp new concepts, concentrate in class, and perform better on tests.

Sleep and Behavior

Sleep deprivation in children can lead to behavioral issues such as irritability, mood swings, and difficulty regulating emotions. A study published in the journal “Pediatrics” found that children with inadequate sleep are more prone to experiencing symptoms of anxiety and depression.
Healthy sleep patterns also contribute to emotional resilience, helping kids navigate challenges during the school year.

Establishing a Back-to-School Sleep Routine

To ensure your children are well-rested and ready to take on the school year, consider implementing these tips for establishing a consistent sleep routine:

  • Consistent Bedtime: Set a regular bedtime that allows your child to get the recommended amount of sleep based on their age.
  • Screen-Free Zone: Avoid electronic devices, such as smartphones and tablets, at least an hour before bedtime. The blue light emitted by screens can interfere with the sleep-inducing hormone melatonin.
  • Relaxation Time: Engage in calming activities before bedtime, like reading a book, taking a warm bath, or practicing deep breathing exercises.
  • Limit Sugar and Caffeine: Minimize sugary snacks and caffeinated beverages in the evening, as they can disrupt sleep.
  • Create a Sleep-Friendly Environment: Ensure the bedroom is quiet, dark, and comfortable. Consider using blackout curtains and a white noise machine if needed.
  • Encourage Physical Activity: Regular exercise can improve sleep quality, so encourage your child to stay active during the day.

Seeking Professional Help

If your child is having difficulty adjusting to a new sleep routine or experiencing sleep-related challenges, it’s important to seek professional guidance. The Comprehensive Sleep and Breathing Center is here to assist you in ensuring your child’s sleep health, well-being, and academic success.

As the school year kicks off, remember that a good night’s sleep is not just a luxury but a necessity for your child’s overall health and success. By prioritizing healthy sleep habits, you’re setting the stage for improved learning, emotional well-being, and a smoother transition into the school routine. If your child is facing sleep-related challenges, don’t hesitate to reach out to the Comprehensive Sleep and Breathing Center. Our experts are dedicated to helping your child achieve their best potential through quality sleep. Make an appointment today and give your child the gift of restful nights and brighter school days ahead.