back to school starts at bedtime

By Dr. Dawn Walton, Chief Medical Officer, Ascension Studer Family Children's Hospital

Late nights, later mornings and a phone that never stops buzzing. By the end of summer, most kids have drifted far from a school-year schedule. Getting them back on track takes more than an early alarm on the first day of class. It starts with sleep. Children's brains are still developing, and they need adequate rest to do their best.

Start early

Shift bedtimes several days before school starts. For teenagers whose days and nights have flipped, begin a full week ahead. Think of it like overseas travel. A schedule off by a few hours may be corrected in a couple of days. One that is completely reversed needs at least a week.

Younger children tend to adjust faster because parents set the routine. A consistent sequence each night, such as bath, brushing teeth and a book, tells their bodies it’s time to sleep. Older kids need clear expectations and a little accountability. Physical activity helps everyone. A full day of sports or outdoor play makes falling asleep easier at any age.

Move the phone out of the bedroom

The biggest obstacle to a good night's sleep is often charging on the nightstand. Check who texted your teenager at 2 a.m. Kids have a fear of missing out, and their friends are texting them all night.

Set up a family charging station outside the bedroom, turn off social media notifications and use Do Not Disturb or sleep mode overnight. Some families set a pact with their kids' friends: no texting after 10 p.m. Weekly screen time reports show how, and when, devices are being used. Remember, you purchased the device. You own it, and you control it.

How much sleep do kids need?

Older kids and teens should aim for about eight hours a night, and younger children closer to 10. Parents of new kindergartners should plan for earlier bedtimes as children give up daily naps. Watch for signs a child is not getting enough rest: irritability, frustration, tearfulness and trouble staying on task.

When to call the pediatrician

If sleep problems continue after the back-to-school transition, or if teachers report a child falling asleep in class, check in with a doctor. Persistent sleep trouble can signal illness or other underlying issues, and a pediatrician is the best resource to talk through concerns and identify the cause.