SPARTANBURG, SC – The new school year is just around the corner, which means the lazy, relaxed days of summer are about to be replaced with hectic school mornings, homework and after school activities. Most likely, your kids have been staying up late and sleeping in during the summer break, so getting them back to a healthy sleep routine may be a challenge.
“Lack of sleep is not just an issue of motivating cranky children in the mornings,” said Dr. Baker Boles, MD. “Studies have shown that lack of quality sleep increases the likelihood of anxiety, depression, poor academic performance, and even physical pain.”
Kids need more sleep than you may think to function adequately during the day. If uncertain how much sleep your child needs to be at his/her best, consider the following guidelines:
- Ages 5-8: 10-11 hours per night
- Ages 9-12: 9.5-10 hours per night
- Ages 13-18: 8.5-9.5 hours per night
Knowing how much sleep your child needs is the first step in establishing an appropriate bedtime. You may find you need to tweak a little earlier or later, until you’re confident that your child wakes fairly easily in the morning, and appears alert and refreshed.
It’s no surprise that the effects of poor sleep are very similar for children and adults. Perhaps your own sleep patterns have shifted over the summer, and it’s time for the whole family to undergo a sleep tune up. The following recommendations are widely agreed upon by physicians and sleep experts, and can be used to get the whole family ready for the faster pace of the school year:
- Start the transition ASAP. About 2-3 weeks before the start of the school year, start the routine of getting everyone to bed earlier. Start by moving bed times and wake times back about 15 minutes from the regular summer schedule, and gradually keep moving back every few days until you hit the appropriate school night bedtime. This will reduce the shock of the new, earlier wake up times during the first couple of weeks of school.
- Consistency is key. It’s important to stay consistent with your bedtime schedule once you’ve made the transition, meaning weekends too. Allowing kids to stay up late on the weekends can damage the routine you’re trying to establish.
- Develop a relaxing bedtime routine. A relaxing bath or walk after dinner, a book with a parent for younger kids, or silent reading time for older kids, are all good ways to wind down to sleep. The body becomes accustomed to these routines, and will eventually find an easy rhythm as the sun starts setting earlier and earlier.
- Turn off electronics. All electronics – including TVs, computers and mobile devices – should be shut down at least one hour before target bedtimes. Not only is digital content mentally stimulating, but the artificial light emitting from them tricks the brain into thinking it should be awake.
- Create an ideal sleep environment. We should associate our beds only with sleep – not reading, checking email or watching TV. Make sure the sleep space is quiet, dimly lit or dark, and cool (between 68 and 72 degrees). White noise from a fan or sound machine is very helpful for some who struggle to fall asleep quickly. Parents should be mindful that some kids struggle with sensory issues, so ensure comfortable and familiar sheets, pillowcases and blankets are available.
- Healthy food and exercise. Kids should get plenty of physical exercise during the day, up to an hour or so before dinnertime. Avoid feeding children fatty or processed foods, and keep sugar and caffeine intake to a minimum. Poor nutrition is the most likely cause of sleep disturbances, for both children and adults.
Remember the impact of a positive role model. Parents who eat well, prioritize physical activity, and invest in their own proper care and rest, raise healthy children who prioritize these things as well. And if someone in your family is struggling with sleep problems, don’t assume it’s insignificant. There are many sleep disorders that can affect both adults and children, and that are easily treatable with the partnership of a qualified physician.
If you and your family are looking for a primary care physician for your back to school needs – including immunizations, sports physicals and well visits, Mary Black Physicians Group is here for you. We often have same day appointments available. Visit www.MaryBlackPhysicians.com to request an appointment.
Dr. Baker Boles is a primary care physician with Mary Black Physicians Group Family Medical Center located on the Mary Black Hospital campus (Medical Office Building 1) at 1690 Skylyn Drive, Suite 300, Spartanburg, SC 29307. Dr. Boles offers a wide variety of medical care to patients of all ages, with a special interest in sports medicine. He completed his family medicine residency at AnMed Health in Anderson, SC after earning his medical degree from the University of South Carolina School of Medicine in Columbia, SC. Dr. Bole is welcoming new patients. Visit MyMaryBlackPhysician.com or call (864) 342-4000 and ask about same day appointments. Valet parking is available!
About Mary Black Health System
Mary Black Health System LLC is a health care delivery system comprised of Mary Black Health System – Spartanburg, Mary Black Health System - Gaffney, Mary Black Physicians Group, and Mary Black Health Network, Inc. The combined organization has 332 licensed beds, more than 1400 employees and more than 400 physicians on medical staff. Providing health care services to Upstate residents for more than 90 years, Mary Black Health System – Spartanburg’s acute care hospital is accredited by The Joint Commission, The Society of Cardiovascular Patient Care (Chest Pain Accreditation), and is a Certified Stroke Center. It features surgical suites, a warm and inviting Family Birthing Center, nationally credentialed (CARF) Inpatient Rehabilitation, a 24 bed Emergency Department, Intensive Care Unit, Geriatric Psychiatric Services, and a Sleep Center. Outpatient services include Radiology, Endoscopy Center, Wound Center, Rehabilitation Services and Women’s Breast Health Center featuring same-day digital mammography and bone density testing. We are a patient-centered, professional, highly skilled health care system, which provides a continuum of care through the dedicated work of our nurses, staff, and volunteers.