LUBBOCK, Texas — As the upcoming school year draws closer, parents across the South Plains are working to get their children back into a solid routine and that starts with sleep.
Lubbock-area physician Dr. Selvin Villeda is reminding families that establishing consistent sleep habits is essential for academic success, emotional well-being, and overall health.
“By following these guidelines and tips, parents and caregivers can help children and adolescents maintain healthy sleep patterns,” Dr. Villeda told EverythingLubbock.com. “Sleep is crucial for their physical health, emotional development, and performance in school.”
How Much Sleep Does Your Child Need?According to the American Academy of Pediatrics (AAP), children need the following amount of sleep depending on their age group:
- Elementary School Kids (Ages 6–12): 10–12 hours per night
- Middle School Students (Ages 13–18): 8–10 hours per night
- High School Students (Ages 13–18): 8–10 hours per night
Doctor-Approved Sleep Tips by Age Group
Elementary School Kids:
- Consistent Sleep Schedule: Encourage going to bed and waking up at the same time every day, even on weekends.
- Bedtime Routine: Create a calming bedtime routine that may include reading, taking a bath, or listening to soothing music to signal it’s time for sleep.
- Sleep Environment: Ensure the bedroom is conducive to sleep — cool, dark, and quiet. Limit distractions, and keep electronics out of the bedroom.
- Limit Screen Time: Avoid screens (TVs, tablets, phones) at least an hour before bedtime as the blue light can interfere with the sleep cycle.
- Physical Activity: Encourage regular physical activity during the day to promote better sleep, but avoid vigorous exercise close to bedtime.
Middle School Ages:
- Establish Routine: Encourage maintaining a consistent sleep schedule and a bedtime routine to wind down at night.
- Limit Caffeine: Avoid caffeine, especially in the afternoon and evening, as it can interfere with falling asleep.
- Electronic Use: Set boundaries around electronic use by encouraging a digital curfew and removing screens from the bedroom.
- Mindfulness and Relaxation: Introduce relaxation techniques such as deep breathing, mindfulness, or meditation to help ease stress and prepare for sleep.
- Comfortable Environment: Make sure the sleep environment is comfortable and quiet, possibly using tools like eye masks or white noise machines if needed.
High School Ages:
- Regular Schedule: Encourage sticking to a regular sleep schedule to regulate the body’s internal clock.
- Manage Stress: Help manage academic and social stress through relaxation techniques, time management, and prioritizing tasks.
- Screen Time: Advocate for the reduction of screen time before bed and consider apps that filter blue light if screen use is necessary.
- Sleep Environment: Optimize the sleep environment by keeping it cool and dark. Discuss the importance of a good quality mattress and pillows.
- Balanced Lifestyle: Promote a balanced lifestyle with healthy eating, physical activity, and limited consumption of caffeine and sugar.
Getting kids back on a consistent sleep schedule before school starts can make all the difference. Dr. Villeda stresses these guidelines and tips, parents and caregivers can help children succeed academically.
Quality sleep is just as important as a healthy breakfast or a backpack full of supplies.
Building a consistent and healthy sleep routine now can set the tone for the entire school year. With the right sleep habits in place, children are more likely to show up to school focused, energized, and ready to succeed.
So as you check off that back-to-school shopping list, don’t forget to add “bedtime routine” to the top.
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