Back-to-School Sleep Tips for Kids

PHILADELPHIA - Aug. 19, 2016 - PRLog -- For most American students, the summer months offer plenty of time to hang out with friends, hit the pool, stay up late and sleep in. But when summer break ends, children must once again face the demands of school and the ever-dreaded alarm clock.

"In a perfect world, children would be on a regular sleep schedule all year long," says Susan Leib, MD, an attending physician in the Pediatric and Adolescent Ambulatory Center at Einstein Healthcare Network. "But that just isn't the case, especially during the summer months when the days are longer and children don't have the responsibility of school."

According to Dr. Leib, most children don't get enough sleep, no matter the time of year. She says that children ages 3 to 6 require 11 to 13 hours per night; 7- to 12-year-olds need 9 to 11 hours; and teenagers still need 8 to 10 hours each night.

"Set the rules for your child's sleep schedule and stick to them," Dr. Leib says. "And practice what you preach. Establishing good sleep habits for yourself can set an excellent example for children to follow."

So how do you help your child get back on track to a healthy sleep schedule when the new school year approaches?

Dr. Leib offers the following recommendations:

1. Start getting children back onto a school-like schedule two to three weeks prior to the start of the school year.

2. Figure out the time your child needs to wake up in the morning in order to have breakfast and get ready for school, then calculate backwards according to the number of hours your child should sleep. For example, if your child is eight years old and needs to wake at 7 a.m., he or she should go to bed between 8 and 9 p.m.

3. Turn off electronics – TV, video games, computers, and hand-held devices – at least an hour before bedtime and remove electronic distractions from the child's room at night.

4. Create a good sleep environment by keeping your child's bedroom dark, cool and quiet.

5. Avoid caffeine, especially after lunchtime, as it can interfere with a child's natural sleep patterns.

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About Einstein Healthcare Network

Einstein Healthcare Network is a leading healthcare system with approximately 1,000 licensed beds and 8,500 employees serving the communities of Philadelphia and Montgomery County, Pa.  Einstein Medical Center Philadelphia is the largest independent academic medical center in the Philadelphia region annually training over 3,500 health professional students and 400 residents in more than 30 accredited programs.  Einstein also provides a comprehensive range of healthcare services through Einstein Medical Center Montgomery, Einstein Medical Center Elkins Park, MossRehab, Willowcrest, patient care centers, and a network of more than 700 primary care physicians and specialists throughout the region.  For more information, visit www.einstein.edu or call 1-800-EINSTEIN.