The time is now to adjust sleep schedules for back-to-school

MADISON, Wis. (CIVIC MEDIA) – If you don’t start at least gradually changing sleep habits by mid-August, doctors say it can be a rude awakening when the alarm goes off for school.

We all know that kids like to stay up later and sometimes sleep in during the summer, especially with the later sunsets. But by mid-August these habits need to change or it can be a rude awakening when the alarm goes off for school.

Light is one of the main things that impacts sleep/wake patterns. Experts say have your child wake up 15 minutes earlier and go to sleep 15 minutes earlier than they have been during their break. Or try by 30 minutes every 3 days. For example…

• August 17: Last day of 10 pm bedtime
• August 18 – 21: Bedtime 9:30 pm
• August 22 – 25: Bedtime 9 pm
• August 26 – 29: Bedtime 8:30 pm
• Labor Day Weekend: Bedtime 8 pm
• September 3rd – First day of school

Sleep helps us form our memories and helps us do emotional regulation. It helps the front part of our brain, which is important for what they call executive function.

The amount of sleep children need varies based on their age. A 3-year-old needs about 12 hours and a 10-year-old needs about 10 hours. That number decreases as they get older.

What about weekends? Our bodies like routine and sleep best when we keep weekends and school day sleep schedules within an hour of each other. A child with an 8 pm bedtime during the week should be in bed by 9 on the weekends.

Once the school year is underway, watch for signs your child may not be getting enough sleep. In elementary aged kids, lack of sleep usually presents as more tantrums, grumpy, more emotional, and fights with siblings.

In pre-teens and teens it can cause moodiness, withdrawal from family activities, poor attention or follow through with homework or chores, and trying to take naps to make up for missed sleep overnight.

If you suspect your child isn’t getting enough sleep, move bedtime back by 30 minutes every three nights until you feel the problem is resolved. Contact your child’s doctor if you’re unable to resolve the issues through increased sleep.