Back to School Sleep Tips from St. Christopher’s Hospital for Children

Summer vacation is almost over and soon children and parents will be setting alarm clocks a few hours earlier. During this hectic time, parents are encouraged to make sleep a priority for themselves and their children.

Children and adolescents may often stay up and wake later during the summer months. Before the school year begins, it is important to transition to a school-year sleep schedule. “Gradually adjust to earlier sleep and wake up schedules two weeks prior to school beginning,” says Dr. Danna Tauber, Medical Director of the St. Christopher’s Hospital for Children Sleep Center. “This will set the biological clock to the new back to school schedule. Be consistent once the new sleep schedule is set.”

According to the National Sleep Foundation by the age of two, most children have spent more time asleep than awake and overall, a child will spend 40 percent of his or her childhood asleep. “During childhood, including those tumultuous teenage years, sleep is crucial to physical and mental development,” says Dr. Tauber. “Children of all ages require different amounts of sleep, for example, it is recommended that preschoolers sleep between 11-13 hours per night while school-aged children need 10-11 hours of sleep.”

“Parents can also set a good example, by practicing good sleep habits and recognizing that children and teens need more sleep than adults.” Dr. Tauber. “Getting the proper amount of sleep is just as important as exercise and eating healthy. Adequate sleep can improve alertness, health and academic performance.”

To further help parents transition their children to a school-year sleep schedule, the National Sleep foundation recommends:

• Keeping to a regular schedule and avoid extremes on weekends. Having regular, consistent bedtime increases the likelihood that kids will get optimal sleep.
• Keep televisions, video games and other electronics out of the bedroom. Parents can also establish a one-hour “electronic-free” time before bed.
• Create a sleep environment that is cool, quite and dimly lit.
• Relax before bedtime. Reading is always a good choice for kids of all ages.
• Limit caffeine, especially after lunchtime.
• Eat well and exercise.

Sleep is not something that should create stress or interfere with children spending time with friends. Parents should talk with their child’s doctor about proper sleep habits or if a lack of sleep becomes a serious issue. “Making a few simple changes before the school year can go a long way in helping a child’s academics, behavior and health,” says Dr. Tauber.

For more information visit www.sleepfoundation.org or call the St. Christopher’s Hospital for Children Sleep Center at 215-427-3800.

Since 1875, St. Christopher’s Hospital for Children has been providing exceptional patient care and advancing new pediatric treatments through research and innovation. Through affiliations with Drexel University College of Medicine and Temple University School of Medicine, St. Christopher’s is a teaching hospital helping to train the next generation of professionals in pediatric medicine.

The 189-bed hospital is committed to delivering high quality family- and patient-centered care to children from throughout the Philadelphia area and around the world. Its highly acclaimed programs include its Cystic Fibrosis Center, Level I Pediatric Trauma Center, Level III Neonatal Intensive Care Unit (NICU), as well as its Burn Center, which is the only dedicated pediatric burn center in the area. In 2009 St. Christopher’s achieved Magnet status, which is one of the nation's highest forms of recognition for nursing excellence.

St. Christopher’s Hospital for Children is part of the Tenet Health System. To learn more about St. Christopher’s, visit www.stchristophershospital.com.