With all the stress a school year
brings, it can be difficult for
students to create a healthy
routine, but many experts agree that sleep
is among the most important parts of that
routine. Numerous studies demonstrate that
children who sleep better learn better.
While you’re busy shopping for pencils,
book bags and notebooks, remember
that a good night’s sleep should also be at
the top of your list. Make the transition
easier with these five tips from Dr. Sujay
Kansagra, director of Duke University’s
Pediatric Neurology Sleep Medicine Program
and a sleep health consultant for
Mattress Firm:
Ease into earlier bedtimes.
For many children, the sudden shift to
an earlier bedtime and wake-up call can
pose a big challenge. Children who were
accustomed to falling asleep later at night
during the summer will have to slowly adjust
their body clocks to move bedtime earlier
during the school year. To ease children
into the earlier sleep schedule, start moving
bedtimes earlier by 10-15 minutes each
night until reaching your end goal.
Ensure a comfortable
sleeping environment.
Pay attention to factors like lighting and
noise. It may be necessary, especially early
in the school year when the days are still
long, to add blackout curtains to help block
bright light. If noise is a factor, consider
adding some soft background music or a
sound machine to serve as a buffer so other
noises are less intrusive.
Be sure the bed is
up to the task.
Another environmental consideration is
the bed itself. Mattresses are not always
top-of-mind as you consider back-toschool
shopping, but when sleep can have
such an impact on your child's educational
performance, the right mattress can help
ensure students are getting quality Zzzs at
the start of a new school year.
Avoid bright light
prior to bedtime.
Aside from your window, there are also
other sources of light that can affect sleep.
Several studies have shown that excess
screen time just before bed can have a negative
impact on the brain’s ability to transition
into sleep mode. Try curbing screen
time well before bedtime, or if your child
must use screens, engage the night-reading
feature, which alters the hue of the light for
less impact.
Develop a consistent
nighttime routine.
A routine performed 20-30 minutes
prior to bed every night can subconsciously
ease children’s brains into sleep. A ritual
that involves bathing, brushing teeth, talking
about the day’s events, discussing
what’s ahead for tomorrow and quiet time
with a book are all ways to unwind together
and slow down those active minds
for a transition toward a peaceful night’s
rest.
Remember that sleep is vital for memory
retention and cognitive performance.
Without it, children may experience behavioral
problems and other difficulties in
school.
By Linda Thomas
BC Health, Beauty & Fitness 54
Five Tips to Aid
Performance in the Classroom