In you live in the Jacksonville area your little ones are back in school! Children and young adults throughout the Duval County, Clay County, St. Johns County, and Nassau County have all returned back to the public or private schools. This time of year means that it is time to get back on the school year routine.
In our blog titled Back to School Sleep:
https://jaxsleepcenter.com/back-to-school-sleep/
We noted that a full night of sleep is “imperative to the cognitive function, learning, and even physical growth in children.” Dr. Nassar recommends gradually adjusting your child’s bedtime and waking times a few weeks prior to the start of school but, if you missed that window, it’s not too late to readjust your children’s sleep routines.
Start with adjusting the bedtime routines starting with getting ready for bed an hour or two earlier. Make sure that televisions, tablets, and video games have been shut down at least two hours before bedtime, opting for a good bedtime story for the youngest children is a good alternative. Soft music is a good option for older children. Low lighting, comfortable bedclothes, and cool temperatures will help set the stage for your child’s good night’s rest.
Individualized bedtimes based on age and activity level is recommended. It’s also recommended that school-age children get between nine and twelve hours of sleep each night however, every child may be a little different. You know how much sleep your child or children need to function without meltdowns. Adjust accordingly.
Waking up at the same time every day helps to set an internal clock for children and makes starting their day easier. Having children get up at the same time on the weekends and holidays will make your and your child’s lives easier on school days.
Overall, the key is to set a sleep-inducing environment that is stress-free and relaxing for all involved. With these small steps in place, children and young adults, not to mention parents, can successfully experience good night’s sleep and happy productive days.
If you feel that your child’s sleep difficulties are related to other health concerns, or you yourself could benefit from better sleep health, call Dr. Peter Nassar, the Medical Director at Jacksonville Sleep Center. The only full-time sleep medicine physician in the First Coast area, Dr. Nassar offers his patients an unmatched level of comprehensive care for the diagnosis and treatment of all sleep disorders.
