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(WBAY) – With the school year about a month away for many students, UW Health Kids says now is a good time to start shifting children back to a school-appropriate sleep schedule — and that mid-August is a realistic goal for families who need more time to adjust
According to UW Health Kids, children who do not get enough sleep experience slower response times, mental fogginess, heightened emotional responses, and trouble retaining what they learned in school. Lack of sleep can also affect children’s mental health and classroom focus
The organization notes that children need more sleep as they grow and develop. A 3-year-old needs about 12 hours of sleep, while a 10-year-old needs about 10 hours. Overall, children need at least nine hours of sleep throughout childhood
Dr. Casey Freymiller, a pediatrician with UW Health Kids, said the adjustment should start in the morning, not at bedtime. He recommended choosing a day, then having a conversation with the child about why the change is important
“Focus on a good bedtime routine, try to do the relaxing thing before bed — really limit the screens, laptops, computers, tablets, phones — try to not use any of those about an hour before bed, to get our mind ready to relax,” Freymiller said
As bedtime is adjusted, Freymiller said wake-up time should be adjusted as well. He said adequate sleep helps younger children regulate their emotions and supports older children who may be driving to school, participating in sports, or balancing work and school
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