Pediatrician Offers Tips on Getting Kids Back into a Sleep Routine

As summer break draws to a close, parents are gearing up to transition their children back into the school routine, and one crucial aspect of this preparation is reestablishing a healthy sleep schedule.

Pediatrician Dr. Ryan Brown joined News 9 at 9 to share insights on why sleep is vital for children and how to help them get back on track before the new school year begins.

The Importance of Sleep for Children

Brown said that sleep plays a critical role in a child’s overall health and development.

“When you’re in deep sleep, that’s when you grow the best,” he said. “In fact, you actually grow more during your sleep than when you’re awake.”

Brown said that in addition to physical growth, adequate sleep enhances attention span, mood, and overall classroom performance.

He said many teachers can trace behavioral and academic issues back to a lack of sleep.

Reestablishing a Sleep Routine

Brown said parents should start adjusting sleep schedules immediately to prepare children for the upcoming school year.

“You need to start tonight,” he said to emphasize the importance of reintroducing a consistent bedtime and wake-up time before school begins.

He said even though school starts next week, beginning the routine adjustment now will help ease the transition.

Recommended Sleep Durations

When it comes to how much sleep children need, Brown recommends a minimum of eight hours, with ten hours being ideal.

“Adolescents, in particular, are going through a second growth spurt and need that extra sleep to support their development,” he said.

While older children and adults may function on slightly less sleep, Brown said that younger kids and teens benefit from closer to ten hours.

Timing and Consistency

Dr. Brown said that the timing of sleep is less important than the amount of sleep children get.

“Some kids need to wake up early for the bus, while others may have a more flexible schedule,” he said.

Regardless of their schedule, the key is to ensure they get sufficient sleep.

Establishing a regular sleep routine helps maintain good “sleep hygiene,” which contributes to overall health and well-being.

Sleep Hygiene and Habits

Brown also touched on the concept of sleep hygiene.

“If you get into a good sleep routine, it actually makes your day much better,” he said.

Contrary to some concerns, sleeping more does not lead to oversleeping but helps maintain a healthy, balanced schedule.

“Just like you recharge your cell phone every day, you need to recharge yourself with adequate sleep,” he said.

Final Tips for Parents

As a final piece of advice, Brown urged parents to begin adjusting their children’s sleep schedules now rather than waiting until the first day of school.

“Get on schedule now and start planning for school,” he said.

He also recommended staying informed about weather conditions, especially for those with children taking the bus.

Brown’s insights underscore the crucial role of sleep in children’s health and academic success.

He said that by taking proactive steps now, parents can help ensure their children start the school year well-rested and ready to succeed.