Back-to-School Sleep Tips

by DullesMoms | August 31, 2021 9:17 am

<< More From Fairfax Neonatal Associates[1]

Fairfax Neonatal Associates[2]

By Dr. Melody Hawkins, Pediatric & Adolescent Sleep Center[3]

Summer is coming to an end, and we all know what that means — well, yes, pumpkin spice lattes, sweater weather, and fall colors, but it’s also back-to-school time!

You Might Also Like: Sleep Tips to Help Your Body Maintain Its Circadian Rhythm[4]

While it is not uncommon for bedtimes to shift later during a more flexible summer schedule, gradually transitioning back to a normal sleep pattern before the school year starts can help students start off on the right foot for a successful school year.

The following are some tips to help promote healthy sleep habits for students:

• Gradually adjust the sleep and wake schedules earlier before the start of school.

• Keep bed and wake times consistent from day to day, even on weekends. This helps to keep the circadian rhythm regulated and ensure adequate sleep time.

• Incorporate a short calming bedtime routine, aiming to keep it the same from night to night to help the brain associate these steps with sleep.

• Ensure that the sleeping environment is cool, quiet, comfortable, and dark or dimly lit.

• Electronics should be kept out of the bedroom, and exposure to electronic devices should be eliminated an hour before bed.

• Limit caffeine in the late afternoon or early evening, as later day caffeine consumption can cause difficulty falling asleep and contribute to poor sleep quality.

• Ensure that your child gets enough exercise and encourages a healthy, well-balanced diet.

The American Academy of Sleep Medicine recommends that school-aged children and pre-teens get about 10- to 11-hours of sleep each night, and adolescents get a little more than 9-hours of sleep each night for optimal health and functioning. Teaching children healthy sleep habits now helps to ensure these practices continue throughout their lifetime.

[5]As the only American Academy of Sleep Medicine accredited sleep center in Northern Virginia, the specialists at Fairfax Neonatal Associates’ Pediatric & Adolescent Sleep Center[6] evaluate and treat sleep-related problems specific to pediatrics and adolescents. Patients, ages 20 and younger, are seen by board-certified Pediatric Pulmonologists who are dedicated to fully treating a wide range of sleep disorders, including Restless Leg Syndrome, Narcolepsy, Sudden Infant Death Syndrome, and more.

Learn more about Dr. Melody Hawkins, this post’s author here[7], and all of Fairfax Neonatal Associates’ providers here[8]. Connect with their Pediatric & Adolescent Sleep Center online[9] or by calling (703) 226-2290.

  1. More From Fairfax Neonatal Associates:
  2. [Image]:
  3. By Dr. Melody Hawkins, Pediatric & Adolescent Sleep Center:
  4. Sleep Tips to Help Your Body Maintain Its Circadian Rhythm:
  5. [Image]:
  6. Fairfax Neonatal Associates’ Pediatric & Adolescent Sleep Center:
  7. here:
  8. here:
  9. online:

Source URL: