Hey there, Dr. Crockett here from Utah Spinal Works, bringing you valuable insights from Highland, Utah. This month, we’ve been discussing how to smoothly transition back to school while staying pain-free and efficient. This week, we’ll delve into the essential topic of sleep habits for a successful return to school.
First things first, let’s talk about the recommended amount of sleep for different age groups. For children under six, aim for 10 to 13 hours of sleep per night. Those between the ages of 6 and 12 should get approximately 9 to 12 hours, while teenagers aged 13 and older should aim for 8 to 10 hours. A good benchmark for most age groups is around 10 hours of sleep per night.
After a summer of late nights and sleeping in, transitioning to a school schedule should be a gradual process. Start by going to bed 15 minutes earlier each night, ideally about a month before school starts. For instance, if you need to wake up at 6:30 AM for school, aim to be in bed between 8:30 PM and 10:30 PM, depending on your age group. If you’ve been staying up until midnight, slowly work your way back to your target bedtime.
Incorporating regular exercise into your daily routine can greatly improve sleep quality. Studies show that kids who get regular exercise tend to sleep better. Whether it’s 20 to 30 minutes of play for younger children or structured activities like sports or gym workouts for older kids, exercise is a key factor in promoting sound sleep.
It’s also crucial to avoid overscheduling with extracurricular activities. Limit your child to one extracurricular activity per day to ensure they have enough downtime to rest and recharge.
Caffeine should be off the menu in the evening. Steer clear of soft drinks, energy drinks, coffee, and tea as they can interfere with a good night’s sleep. Maintain a dark and cool sleeping environment by using blackout shades and regulating the room temperature.
Reserve the bed solely for sleeping, not for doing homework or other activities. Additionally, screen time should be minimized at least an hour before bedtime. The glow of phones, computers, TVs, gaming systems, and tablets can disrupt sleep patterns. Instead, opt for activities like reading, puzzles, board games, or meaningful family conversations.
If you’re still struggling with sleep issues or waking up in pain, it might be time to consider factors such as your mattress quality or any underlying health conditions. Feel free to give us a call or visit our website at utahspinalworks.com for expert guidance on improving your sleep quality.
Remember, a good night’s sleep is essential for a successful return to school. By implementing these tips and making sleep a priority, you’ll set yourself or your child up for a productive and pain-free school year.
