Getting sleep back on track for school

Q: Now that summer is almost over, how can I help my kids adjust to school sleep routines?

A: As we gear back up for the start of school, it is a good idea to revert back to the sleep schedules you will keep during the school year. The transition will be easier for your children if you start gradually adjusting their schedules now. Remember, school-age children need nine to 11 hours of sleep nightly.

If your children have been going to bed later during the last couple of months, adjust back 30 minutes per day until you get to the desired bed time. For example, children who normally go to bed at 8:30 p.m. and who stayed up until 10:30 p.m. during the summer should go to bed at 10 p.m. the first night, 9:30 p.m. the second night, 9 p.m. the third night, and 8:30 p.m. the fourth and subsequent nights.

Good sleep hygiene is essential to getting adequate, high-quality sleep. This consists of, among other things, establishing a bedtime routine. Other tips include:

Making sure the sleeping environment is cool and quiet.

Keeping bed and wake times constant (to within an hour and a half).

Avoiding electronics (TV, texting, video games) for an hour before bedtime.

Avoiding caffeine in the afternoon.

Making sure any strenuous exercise is done no less than three to four hours before bedtime.

Children who are not getting enough sleep at night are often cranky or "act out" during the day, so watch out for these behaviors and reinforce good sleep hygiene if you notice any changes.

- Vatsala Ramprasad, M.D., director of pediatric sleep medicine in the Crozer-Keystone Health System.

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