Back to schol tips: kick naps, get lots of sleep

While the freedom of summer vacation is every child’s dream-come-true, parents know the inevitable bedtime and morning routines are fast approaching. Achieving a successful back-to-school sleep routine requires parents to plan ahead. 

“Parents should start adjusting sleep schedules before school starts,” advises Dr. Monita Mendiratta, Director of Pediatric Sleep Medicine at the Maimonides Infants & Children’s Hospital. “In order for your child to be prepared for school, the whole family should return gradually to a regular evening and morning schedule.”

An additional incentive for parents and children is the fact that numerous studies have shown a good night’s sleep means better grades in school. Dr. Mendiratta says that most children ages five through twelve need 10-12 hours of sleep per night. 

Dr. Mendiratta offers these tips for getting your family back on a healthy sleep schedule: 

•Adjust sleep routines in advance. Gradually adjust sleep and wake schedules by sending kids to bed 30 minutes earlier, and waking them up 30 minutes earlier in the morning. After a few days, alter their sleep and waking schedule by another 30 minutes. Continue until you reach the proper bedtime for your family’s school schedule. 

•Create a bedtime routine. It is highly recommended to create a bed time routine to help your child acknowledge bedtime. Every time the routine is followed, your child will associate it as getting ready for bed. Routines can include a bath/shower, bedtime stories and goodnight kisses.

•Avoid big meals and sugary/caffeinated drinks near bedtime. Children should finish eating a large meal at least one hour before their bedtime. Drinks high in caffeine or sugar are never a good choice for children and are especially detrimental to sleep if consumed in the evening. If your child is hungry, a light snack such as a banana, a glass of milk or yogurt can be given.