Children need to ease into school sleep schedules

This article explains that children need to be eased back into their school sleeping schedules after summer and that the transition cannot happen overnight.

Parents shouldn't wait until the last minute to help children get back into their normal sleep schedules for school, an expert says.

"Getting back on a normal sleep schedule doesn't just happen overnight," Peter Bidey, instructor of family medicine at Philadelphia College of Osteopathic Medicine, said in a college news release.

"A gradual transition back to regular sleep habits is essential. A drastic change in sleep habits can be a shock to your child's system," he explained.

During summer vacation, children tend to stay up later and sleep in longer. Letting them continue that pattern until school starts can lead to trouble that first morning they have to wake up early for class, Bidey pointed out.

Getting children back into a sleep schedule for school "should start at least a week before school begins," Bidey said. "Parents can begin waking their children up earlier each day with an alarm clock, and sending their child to bed a bit earlier each night."

One way to make mornings before school less hectic is to be well-organized, he suggested.

"Parents can pack lunches and lay out school clothes the night before. That will help them stay calm in the mornings, which will in turn keep children calm," Bidey said.

Research shows that adequate sleep benefits children's mental health and school performance, he noted.

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Pediatric emergency department visits due to headaches depend on the month

A study that looked at monthly changes in emergency department visits for children caused by headaches shows that children are more likely to go to the emergency department after they return to school from winter or summer breaks. The authors believe this is due to a change in daily lifestyle.

The objective of this article is to determine the monthly variation of emergency department (ED) visits for pediatric headache. The authors hypothesized youth have increased headache–related ED visits in the months associated with school attendance. In adolescents they found higher ED utilization in January and September, the same months associated with school return from vacation for a majority of children nationally. No significant reduction in the summer suggests that school itself is not the issue, but rather changes in daily lifestyle and transitions.

Methods

• Using a United States representative sample of ED visits in the National Hospital Ambulatory Medical Care Survey from 1997 to 2009, the authors estimated number of visits associated with ICD-9 codes related to headache, migraine, status migrainosus, or tension-type headache in 5- to 18-year-olds.
• Age-stratified multivariate models are presented for month of visit (July as reference).

Results

• There was a national estimate of 250,000 ED visits annually related to headache (2.1% of total visits) in 5- to 18-year-olds.
• In 5- to 11-year-olds, the adjusted rate of headache-related visits was lower in April (OR 0.42, 95% CI 0.20, 0.88).
• In 12- to 18-year-olds, there were higher rates in January (OR 1.92, 95% CI 1.16, 3.14) and September (OR 1.64, 95% CI 1.06, 2.55).

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Tips for Parents to get Bedtime Right

This article discusses tips to help parents get their children back on a regular bedtime schedule.

There’s nothing like back-to-school schedules to knock parents on our heels in a public way. The dog days – and late bedtimes – of summer are gone. Parents are left crying in their coffee at 7 a.m. after late nights spent barricading children in their rooms, caving in and crawling into bed with them or any one of a number of other jury-rigged solutions to avert sleep deprivation.

Getting kids to sleep is one of the dominant parenting woes of our times – just ask author Adam Mansbach, who scored a roaring bestseller with his ode to bedtime defeat, 2011’s Go the F–– To Sleep. Scientific researchers are refining what we know about sleep and its crucial function in memory, cognition and general health for all of us. And as they increasingly turn their focus to children and the relationship between sleep, biology and development, the reasons to get it right are only proliferating. It’s no wonder modern parents are whining about their perceived failures and grasping for sleep solutions from professionals.

“My phone has not stopped ringing this week,” says Tracey Ruiz, a respected Toronto sleep consultant. Ruiz, who goes by the professional handle Sleep Doula, started her business focused on babies, but now says her biggest growth area is the under-10 set. Clients have been desperate enough to fly her across the continent for bedtime triage.

Maybe they read about studies like the one released in July that looked at 9,000 four-year-olds. It found that those who had shorter-than-average sleep times have increasing rates of “externalizing” behavior such as anger, overactivity, aggression and impulsivity.

“It’s becoming a bigger issue because we’re all more scheduled, even the kids,” says Rachel Y. Moon, the sleep expert who has written the newest book on the subject, Sleep: What Every Parent Needs to Know. “In my practice, I see so many parents making decisions based on emotion and desperation,” the Washington, D.C.-based pediatrician says.

Shalini Roy feels my pain. The Toronto mother is in the midst of trying to dial bedtime back to 7:45 for her seven-year-old son, who needs more sleep for his big Grade 3 days.

“It’s kind of a stretch – he’s moving around, getting his PJs on,” she says. “The problem is this year he’s into chapter books. It just doesn’t end. ‘Just a few more words, just till the end of the chapter.’”

Admittedly, she says she often finds herself playing timekeeper while her husband, who oversees bedtime when the deadline gets pushed toward 8:30 or 9. There may be yelling, she allows.

Most experts recommend an average of 12 hours for toddlers and school-age kids. Ruiz says that can mean 10½ for some kids and 13 for others. And all experts stress consistency in sleep and wake times as a way to maintain circadian rhythms – not to mention consistency in how parents approach sleep setbacks.

Valerie Kirk, the medical director of the Pediatric Sleep Service at the Alberta Children’s Hospital in Calgary, says about half of her clinic’s families are experiencing non-medical sleep problems .

“One person’s problem is another person’s crisis,” she says. “The spectrum of what we see, on the mild side would be a child getting up two or three times a week to one getting up many, many times a night or simply refusing to go to bed.”

Kirk says that regardless of the methods out there to get bedtime back on track – from reward-based sticker charts to timers and cut-the-apron-strings techniques – the key is that bedtime become non-negotiable, much like bad-tasting medicine for a sick child or a car seat.

What’s more, she says, if your can get bedtime right, other disturbances like nighttime waking will become less likely.

“Non-negotiable” doesn’t have to mean they retreat to their rooms and you close the door and ignore them, Ruiz says. Nor does it mean favouring consistency over an extra cuddle. “Your child is not a robot.”

And forget laying down the law through gritted teeth when you’re frustrated – such as: “You are melting down. You’re tired. You have to go to bed earlier.”

Instead, Moon suggests talking with your child at dinner or on the way to school about any new rules – when everyone can be more rational.

Many parents I’ve heard from have summoned up enough rational reserves and enforce an ironclad 6 or 6:30 bedtime.

Burlington mother Jennifer Cushing is one of them. Bedtime for her five- and 2½-year-old is 6:30 sharp (wake-up is 6:30 or 7). Dinner is at 4:15 or 4:30.

“I was getting up with them at night when my second was a newborn,” she says. She tried the “extinction method,” also known as a “modified cry-it-out” approach, advocated by pediatrician and author Marc Weissbluth.

“It’s a rush to get home, make dinner, bath them, get them ready for bed,” she says, adding that her husband gets home early enough to get the process under way. “But you have to find what works for you.”

In our house, we’re getting there, 10 minutes at a time. I’m consoling myself with Moon’s reassurance: “You are not the first parent of a kindergartener who fell asleep on the bus. It’s a big transition.”

My son even started waking up five minutes before the alarm this week. We should all get a sticker for that.

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Genetics may influence children's school anxiety

A study discusses how parents' anxiety genetically passes to children and can influence the child's back to school attitude and anxiety level.

Many parents may have noticed their children seemed on edge during their first week of school. They may have been agitated, withdrawn or more focused on themselves, rather than what was going on around them. Such behaviours are classic symptoms of high anxiety, says Université de Montréal researcher Richard Tremblay.

Tremblay is a professor emeritus whose area of expertise is childhood psychology and psychiatry, particularly antisocial behaviour. In 1984, he launched a longitudinal study that focused on the development of children from conception on. Many of the original participants are now in their mid-30s. Thanks in part to funding from the Canada Foundation for Innovation, Tremblay was able to build a mobile lab in 2005 that allowed him to park this study at participants' front door -- a convenience that helped ensure their cooperation over decades.

He says the longer timelines of his study gave him the chance to better understand the hereditary and environmental factors that lead a child to become aggressive, depressed or anxious.

Tremblay says the anxiety young students feel as they return to school is often related to the uncertainties they feel about their new teacher and classroom environment, the kids they'll interact with and whether their bullies will hunt them down during recess.

"It's a big change in the rhythm of life for everybody, especially children," says Tremblay. "Those who have problems with anxiety often create worst-case scenarios, almost like horror stories in their minds."

But Tremblay adds that being prone to such back to school horrors is not isolated to the imaginations of young students. Rather, their sky-is-falling tendencies may have been inherited from their parents, he says.

"There is a big genetic effect in terms of anxiety behaviours," says Tremblay. "The best predictors of anxiety or depression among children are their parents' own struggles with the same disorders. In other words, if you have a very anxious mother or father, you are at high risk of being an anxious child."

Parents pass their anxious tendencies to children through their genes, predisposing the next generation to bouts of apprehension, says Tremblay. "But a child's anxiety can be amplified by their environment," he adds. "If you're brought up by an anxious mother or father and you're genetically predisposed to these conditions, you will have a difficult time learning how to control your anxiety."

Tremblay outlines the consequences of this increased on-edge behaviour, suggesting the tightly-wound types are more likely to become depressed. They may have serious problems paying attention in school which could eventually affect their scholastic achievement and social relations.

And jittery students often have an additional worry to deal with. Not only are they nervous about going back to school but they tend to be anxious about being anxious once they get there. "It's a meta problem," says Tremblay, referring to how anxiety about one thing can generate anxiety about another.

To deal with such concerns, Tremblay encourages parents to monitor their children's behaviour in the first week of school. "Parents need to think about who their child is, how they're child has coped in the past and what worked and what didn't," says Tremblay.

He suggests parents who've suffered from anxiety watch for any behavioural similarities reflected in their children. Once identified, they can use their own memories of how they coped to guide their children through nerve-wracking encounters.

If children aren't able to relax within the first few weeks of school, Tremblay recommends parents seek help from the school, from counsellors or even from the young child's grandparents. He believes they can offer grounded insight into what it's like raising a high-strung kid who then has an anxious child of their own.

"Grandmama knows things that can be very helpful," says Tremblay. "People imagine that new psychological knowledge will solve all their problems but those old experiences are very good."

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Children with sensory disorders overwhelmed with new school year

This article discusses how children with sensory processing disorders can be overwhelmed with the changes from a new school year.

Transitioning from summer to a new school year is hard for any kid, but it is particularly difficult for children who have trouble processing new sensations, according to an expert on what is known as "sensory processing disorder."

Sensory processing disorder is a neurological problem that affects behavior and learning. For kids with this disorder, too much sensory overload or the wrong kind of stimulation can lead to problems with attention, coordination and impulsiveness as the child tries to either increase or decrease the sensations they are experiencing.

Varleisha Gibbs, an assistant professor of occupational therapy at University of the Sciences in Philadelphia, explained that the transition back to school disrupts the daily routines that these children have established during the summer. She noted, however, planning ahead can help ease the stress of this transition.

"Students with sensory processing disorders typically struggle with adapting to change," Gibbs said in a university news release. "A new school year brings an abundance of changes, including new teachers and classmates, schedules and routines, classrooms and settings, as well as new demands and expectations in the classroom."

To ease the transition to a new school year for children with sensory processing disorders, Gibbs recommended that children, teachers and parents or caregivers take the following steps:

• Plan a visit. Before the first day of class, arrange a visit to the school to familiarize the child with the school setting and the teacher. If possible, take photos of the surroundings to help the child acclimate to the environment ahead of time.
• Be proactive. Reach out to the school early to inform administrators about the child's therapy schedule. A child's private occupational therapy sessions should be coordinated with any therapy offered at school so they do not overlap.
• Pack a sensory kit. Certain fidget devices may help keep children calm and focused during a stressful transition time. These objects include stress balls, seat cushions, gum and music with headphones. Teachers can also provide a variety of seating options in the classrooms, including beanbag chairs and therapy balls.
• Be open. Because not all children with sensory processing disorders are placed in special education, communicating a child's needs to teachers and school administrators can help ensure they are able to benefit from their calming strategies. For example, these children may need to chew gum in class or listen to headphones between classes.
• Shop early. Purchase backpacks and school clothes well in advance so children can try them on and identify any items that are bothersome or uncomfortable. Be sure to remove all tags, wash the clothes and find underwear that can alleviate any irritability from the fabric rubbing against the skin.
• Set an example. When parents are calm and collected, it's easier for children to feel the same way about going back to school.

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Students going back to school need 9 hours of sleep

This article discusses how children going back to school need nine hours of sleep, but generally get much less.

Adopting healthy sleep habits before school is essential for students to get the rest they need to learn and to keep from gaining weight, a U.S. expert says.

Dr. Suresh Kotagal, a pediatric sleep expert at Mayo Clinic Children's Center in Rochester, Minn., suggests establishing a bedtime routine to help children fall asleep and get a good night's rest.

He says children rest better if they skip caffeine after dinner, get regular exercise, turn off electronic devices an hour before bedtime and silence phones so text messages or alerts don't disrupt sleep.

Imposing an early bedtime on weekends will make Monday mornings easier to deal with, he says.

Kids and adolescents ages 6-18 should get 9 hours of sleep nightly, but typically they average little more than 7 hours.

Sleep experts recommend maintaining strict bedtime rules because a lack of sleep increases the risk of being overweight.

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More back to school sleeping tips for kids and teens

This article discusses great back to school sleeping tips for children and teenagers to help the transition from summer to healthier sleep habits for school.

Sleep experts generally advise that a consistent bed time is very important to maintain good sleep habits. But summertime can mean that consistency doesn’t happen as kids may stay awake later at night. A recent study in the Journal of Epidemiology and Community Health suggests consistency of kids’ bedtimes is just as important for their developing brains as the number of hours of sleep they get. The results showed that at age 7, not having a regular bedtime was related to lower cognitive tests scores in girls for reading, math and spatial skills, but not for boys.

As the new school year approaches, Mohsin Maqbool, M.D., Director of the Pediatric Neurology Sleep Center and Laboratory on staff at the DMC Children’s Hospital of Michigan offers the following tips to help kids and teens develop good sleep habits.

• Go to bed in a timely manner to assure sufficient sleep duration. That is the key to getting up on time in the morning, refreshed.
• Keep consistent bedtimes and wake times every day of the week. Late weekend nights or sleeping-in can throw off a sleep schedule for days.
• The national sleep foundation suggests that 5- to 12-year-olds need 10 to 11 hours of sleep every day.
• A child’s bedroom should be cool, quiet and comfortable. Children who stare at clocks should have their clocks turned away from them. Bedtime should follow a predictable sequence of events, such as brushing teeth and reading a story.
• Avoid spending lots of non-sleep time in bed — spending hours lying on a bed doing other activities before bedtime keeps our brains from associating the bed with sleep time.
• Adolescents can benefit from a daytime nap. A short nap (20 to 30 minutes) in the afternoon has shown to improve physical efficiency and cognitive performance. The key here is that the nap should not be longer than 45 minutes or else grogginess kicks in.
• Avoid high stimulation activities just before bed, such as watching television, playing video games, communication with friends, or exercise. It is especially important to avoid these activities during a nighttime awakening. It is best not to have video games, televisions, computers or phones in the child’s bedroom.
• Avoid caffeine (sodas, chocolate, tea, coffee) in the afternoons/evenings. Even if caffeine doesn’t prevent falling asleep it can still lead to shallow sleep or frequent awakenings. Caffeine should be avoided within 4 to 6 hours of bedtime.
• If a child is awake in bed tossing and turning, it is better for them to get out of bed to do a low stimulation activity, (i.e., reading) then return to bed later. This keeps the bed from becoming associated with sleeplessness. If the child is still awake after 20 to 30 minutes, spend another 20 minutes out of bed before lying down again.

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Tips for getting kids on a sleep schedule after summer

With summer vacation ending, it is important to get children back on a regular sleep schedule. This article discusses seven tips to effectively get children on their sleep schedule.

Summer vacation is coming to an end. It’s now time to get back to school and to a regular bedtime.

And as the school year looms, parents are scrambling to get their kids accustomed to the new sleep schedule. Getting good quality and enough sleep is crucial for a child’s health and behavior, says Shalini Paruthi, M.D., assistant professor of pediatrics and a SLUCare sleep expert at Saint Louis University.

“If kids don’t go to sleep on time, they tend to wake up late and not be ready for bed on time the next night. Sleep deprivation can also cause them to lose focus and make more mistakes at school,” Paruthi said.

She offers some tips on how to get your kids to sleep at a regular time.

1. Sleep schedule: One of the most important parts of maintaining a proper sleep schedule is for parents to get their kids into a regular sleep schedule a week before school starts. “It takes time to change a child’s schedule, so it’s really important for parents to wake them up at their usual school time a few days before school starts,” Paruthi said, a pediatric sleep specialist at SSM Cardinal Glennon Children’s Medical Center.

2. Avoid naps: Once kids are up at their usual school time, parents should have activities lined up to keep them busy throughout the day, so they don’t nap during the day.

3. Put away electronics at least 30 minutes before bed: In this tech-savvy age, a lot of kids are used to playing games or watching videos on computers, tablets and smartphones. Paruthi says parents should minimize their child’s activity on these devices at least a half hour before bed time. “The light on the screen can inhibit the production of melatonin. Using electronic devices can stimulate brain activities, which can make it difficult to fall asleep.”

4. Wind down: Having a bedtime routine can help a child fall asleep. The goal is to do the same exact activities in the same order every night. Usually a 15-minute bedtime routine is ideal. “Taking a shower, changing into pajamas, brushing teeth and listening to a bedtime story are good bedtime routine activities. This helps the brain and body wind down from active to quiet, to help fall asleep. ”

5. Bedtime should not be used as a punishment: “Parents should avoid using bedtime as a punishment. For example if a parent sends their child to bed early as a punishment for bad behavior, the child may begin to develop a bad association with going to sleep. We want sleep to be a good, positive nightly experience,” she said.

6. Bedtime passes: “I need to go to the bathroom,” or “I’m scared,” are phrases some kids often use when stalling at bedtime. Paruthi suggests using the bedtime pass concept – two handmade decorated cards. Each night, at the time of lights out, the child is given two passes, which he or she can use each time they need to speak with a parent or get out of bed. If the child is able to keep one or both passes until morning, then each pass can be redeemed for an incentive. Great incentives include stickers or five minutes of extra TV time.

7. Be sure to treat underlying medical sleep disorders: “If a parent has tried all of the above and other ideas, and their child is still having difficulty falling asleep or has awakenings during the night, talk with your pediatrician or local pediatric sleep expert to determine if your child might have a sleep disorder. Two common, easily treatable sleep disorders are obstructive sleep apnea and restless legs syndrome.” Paruthi says.

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Healthy diet and sleep help children learn

For children, success at school is influenced by a healthy diet and getting enough sleep.

Backing what many parents already believe, experts say that healthy eating and good sleep habits can help youngsters do well at school.

"Your brain can't work if you're not consuming enough calories, and in general that's not a problem," Krista Casazza, an assistant professor in the nutrition sciences department at the University of Alabama at Birmingham, said in a university news release. "But when kids go to school without eating breakfast, their [thinking and learning skills] can be affected."

Children should start the day with fruits, proteins and whole grains. They should avoid sugary cereals because they cause a sugar high followed by a crash.

"A balanced breakfast will fuel the body for a long period and help sustain their attention level through lunch, when they need to eat well again," Casazza said. "This will hold them until dinner, and they won't snack ravenously after school."

If their kids do need to eat something before dinner, parents can offer healthy choices such as yogurt, fruits and vegetables. Baked chips, in moderation, can be an option if children want "kid stuff." For a drink, give them water instead of soda.

Sleep is another important part of success at school.

"Children need a good night's sleep for their overall school performance," Kristin Avis, an associate professor in the pulmonary and sleep medicine division in the pediatrics department at UAB, said in the news release.

"Lack of sleep can lead to problems with attention and memory in the classroom, affect impulse control and mood regulation [and] lead to anxiety and even depression," she explained.

Children aged 6 to 12 should get nine hours sleep per night, as should teens aged 13 to 18. However, they typically average little more than seven hours per night, Avis said.

"Often parents think one night of sleep loss won't matter, but that's all it takes to affect them the next day," she said. "If they are chronically deprived, it can snowball and make matters worse."

Trying to catch up on lost sleep on the weekend can compound the problem.

"If kids sleep in Saturday, they have a hard time going to bed Saturday night; so they sleep in Sunday and have a hard time going to bed Sunday night. Monday morning they are tired, and it's hard to wake up for school. They struggle to get back on a good sleep schedule," Avis said.

Children and teens need a consistent bedtime seven days a week.

"It keeps their clock set so they can go to bed at a certain time, sleep well through night and wake up well rested the next morning," Avis said.

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Child's academic success affected by eating and sleeping habits

This article offers diet and sleep tips for children to ensure academic success.

Adults often hear what they should be doing to improve their health. But many of these known wellness behaviors are important for kids, too, and two University of Alabama at Birmingham (UAB) experts say school success depends on making the right choices.

Health habits, such as eating and sleep patterns, are linked to academic success, according to the Centers for Disease Control and Prevention.

"Your brain can't work if you're not consuming enough calories, and in general that's not a problem," explained Krista Casazza, Ph.D., R.D., assistant professor in the Department of Nutrition Sciences. "But when kids go to school without eating breakfast, their cognitive function can be affected."

Casazza suggests kids start the day with fruits, proteins and whole grains. Avoid sugary cereals because they cause a sugar high, then a crash.

"A balanced breakfast will fuel the body for a long period and help sustain their attention level through lunch, when they need to eat well again," Casazza said. "This will hold them until dinner, and they won't snack ravenously after school."

If the kids do need to eat something prior to dinner, consider these options: • Offer healthy choices like yogurt, fruits and veggies. • If they want "kid stuff," baked chips can be an option, in moderation. • Drink water. Soda lacks nutritional value.

Once homework and dinner are done, sleep needs to be the priority.

"Children need a good night's sleep for their overall school performance," said Kristin Avis, Ph.D., associate professor in the Department of Pediatrics Division of Pulmonary and Sleep Medicine.

"Lack of sleep can lead to problems with attention and memory in the classroom, affect impulse control and mood regulation lead to anxiety and even depression," Avis said.

Avis said kids ages 6-12 should get nine hours sleep nightly as should adolescents ages 13-18 -- but typically they average little more than seven hours per night.

"Often parents think one night of sleep loss won't matter, but that's all it takes to affect them the next day," Avis explained. "If they are chronically deprived, it can snowball and make matters worse."

Catching up on lost sleep on the weekend can make matters worse.

"If kids sleep in Saturday, they have a hard time going to bed Saturday night; so they sleep in Sunday and have a hard time going to bed Sunday night," Avis said. "Monday morning they are tired, and it's hard to wake up for school. They struggle to get back on a good sleep schedule."

Avis recommends a consistent bedtime seven days a week.

"It keeps their clock set so they can go to bed at a certain time, sleep well through night and wake up well rested the next morning," Avis said.

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Back to school sleeping tips

This article gives tips for how to prepare your child to successfully go back to school, most importantly by making sure they are getting enough sleep.

Did you know the best preparation for back to school is a good night’s sleep? Lack of sleep can affect a child’s performance, attention, learning, behavior and biological functions, experts say. In fact, recent studies show that American students might be falling behind in school due to a lack of shut-eye.

With all the excitement and stress that accompanies the new school year, many children slip into a pattern all too familiar to tired parents. One more book, one more glass of water, one more TV show ... the child who continually resists going to bed experiences difficulty in falling asleep, resulting in what doctors identify as limit-setting sleep disorder.

Parents can help children through the transition by creating an enjoyable bedtime routine that’s fun and relaxing, says Dr. Laura Sergis, pediatrician for the Children’s Medical Group and advisory board member at Cloud b, creators of award-winning products designed to help children sleep. The all important routine can include family story time with favorite books, sing-alongs to favorite lullabies and cuddly companions that alleviate night time fears with soothing sounds and lights. Incorporating a trusted buddy like Cloud b’s newTwilight Carz in the bedtime routine helps children transition from playtime to bedtime with its fun push and play action by day and its soothing starlight projection by night.

Sleep expert Kim West, licensed certified social worker, also known as The Sleep Lady, recommends that all electronics be turned off an hour before bedtime. Homework and getting bags together should be done before the one-hour electronics off time – the one hour should be for relaxing activities including bathing, washing up, reading, talking about the day, etc. Read stories like the new Scholastic classic, “My Turtle and Me”, inspired by Cloud b’s Twilight Turtle, an adorable plush that projects a soothing view of the night sky to comfort children to a peaceful night’s sleep.

Parents can add another magical element to the routine with Cloud b’s new Twilight Turtle Tunes that plays personalized lullabies featuring favorite songs, soothing sounds and even the voices of loving parents or caregivers as it projects a starry sky above. Parents put it all together on the Twilight Turtle Tunes app that delivers the magic to the special edition toy via Bluetooth.

In planning the ideal bedtime, West suggests parents do “the math backwards.” For example, if your 2-year-old needs to be up at 7 a.m. to get dressed and out the door to daycare, then he should be asleep by 8 p.m. (This age needs, on average, 11 hours at night and two hours during the day.)

She notes that it also goes without saying that parents should eliminate caffeine from their children’s diets. If it can’t be done completely, then no caffeine after 3 p.m. Dinner should be at least two hours before bedtime so that your child gets a chance to digest.

Finally, exercise during the day does help a child sleep better, but try to avoid exercise an hour before bedtime. Definitely avoid rough-housing, which can really rile up a child just when you want him to be settling down.

As parents find the best routine and stick to it, they’ll discover that the whole family is functioning better. Bedtime may become the best time of the day – a calm, quiet moment before slumber to make great memories and strengthen the bond between parents and children.

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How to get kids' sleep schedules back on track for school

I recommended that families start this to 3 weeks ago.  But, here we are.  see my advice at the end of this post...JR



How to get kids' sleep schedules back on track for school

This article offers great tips for getting kids back on a regular sleep schedule for school. There is also a great slideshow on the site itself.

After a summer filled with camp, amusement park trips and swim lessons, switching back to that 6 a.m. morning routine is a rude awakening -- literally.

"A lot of kids get out of a regular schedule in the summertime,” Dr. Dennis Rosen, M.D., associate medical director of the Center for Pediatric Sleep Disorders at Boston Children’s Hospital, tells The Huffington Post, “shifting their internal clocks later, to the point that they’re out of sync with the external clock.”

Those later summertime bedtimes lead to later wake up times for school-aged children, too, he explains, especially teens. But sleeping until noon only causesproblems when September rolls around.

“Waking up earlier becomes quite difficult, almost akin to jet lag,” says Rosen. Not only does it feel crummy, he says, but because sleep plays an important roll in processing and consolidating memories, this seasonal version of jet lag can have an effect inside the classroom as well.

Unlike adults, who need around seven to nine hours of sleep a night, children of different ages require a wide range of sleep amounts to be at their best. Preschoolers typically need about 11 to 13 hours of sleep a night, kids up to 12 years old need 10 to 11 hours of sleep a night and teens need about 8.5 to 9.25 hours, according to the National Sleep Foundation.

But the bell rings at most schools in the U.S. at 8 a.m., HuffPost Education reported in May, and 20 percent of kids and teens must report to first period by 7:45 or before, making it difficult to hit the hay early enough to log the recommended winks.

That’s part of the reason a number of sleep advocates have been pushing for later school start times, a move that would not only allow children and teens to get more -- and better -- sleep, but may also aid learning, boost memory and improve grades and overall performance.

So how can you help your children get their sleep on track in time for headingback to school? Many of our favorite sleep rules still apply: Make your child’s bedroom a peaceful environment for sleep only. Take any electronic gadgets out of the bedroom, and keep it cool, dark and quiet. But there are some summer-specific methods the experts suggest, as well.

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Children  and teenagers get a circadian rhythm disorder at this time of year called to lead sleep phase  syndrome.  In essence, this is jetlag without the fun of travel.  

Their brain clock is set to go to sleep at a certain time.   This time will not change just because a parent so so.  

 Here is what will happen this week. If your child is set to go to sleep at midnight, they will continue to go to sleep at a late hour. Then because of school, they will be  awakened at 6 or 7. The 1st day they will drag. They may be emotional. They may be inattentive. If they are a set up for ADHD, headaches, tics, seizures,  you may see these increase.

If you  tell your child to go to bed at 9 PM but they have been going to sleep at midnight all week, don't expect a miracle. They are jetlagged by 3 hours.

Have some realistic and gradual expectations.  You need to set up your child to be physiologically ready to accept behavioral change.

 Also,  many people are not aware that the tendency to stay up late is the natural state of the young person's brain.  They live in a 25 hour world.  Unfortunately,  schools still function in a 24-hour world.

Like jetlag the principles of treating are the same.   You need to be awake during the day and sleep when the sun goes down.

So,

• Get your child or teen up at his regular school time this weekend.  Keep them up all day and do not allow napping until the regular bedtime.  
• Get them outside early in the day to expose them to natural bright light. 
• Do not allow  any gizmos that make light after sundown.
• Do not allow caffeine.
• Consistency is key.  Don't change schedules on the weekend.
• Please understand that sometimes this is a difficult problem to treat and medical intervention may be required. A  pediatric sleep specialist  can help. 

Teen Sleep Issues - Back to School Considerations

The big game is coming - that is, the first day of school! I recommend that parents start shifting bedtimes now so there are no surprises as we get back to school. JR

This article discusses effects of sleep deprivation on teens and adolescents. This is very important to address with school starting back up.

Is your adolescent yawning during the day and struggling to fall asleep at night? 

Is your child persistently late for school or falling asleep in class? 

The problem could easily be not enough sleep. 

Is your adolescent impulsive, hyperactive, irritable, unfocused and performing poorly in school? Again, not enough sleep?

At least nine hours of “quality” sleep or more is optimal for children ages 13-18, according to Sarah Morsbach Honaker, Ph.D., a pediatric behavior sleep medicine specialist at the University of Louisville School of Medicine who spoke Thursday at the American Psychological Association Convention in Orlando. 

That number goes up the younger the child.

Sleep deprivation is a common adolescent diagnosis because teens stay up late then oversleep, which exacerbates the problem because they literally have less time in the light. “They delay the Circadian Sleep Rhythm because they don’t get light exposure until they wake up,” Dr. Honaker explained.

Pediatric sleep apnea is also problematic where poor quality of sleep interrupts the REM phase and disrupts how the child functions when awake, often mimicking ADHD characteristics, she adds.

Interventions like going to bed early enough on weeknights to get nine hours of sleep are challenging, when biologically teens aren’t tired until 10 or 11 p.m. and high school schedules have them up and out sometimes before the sun comes up.

 Or, convincing your child to shut down electronics an hour before bedtime and creating a calming environment with music, reading, or puzzles. Even a little before bed conversation with family members has been shown to help.
 Imagine that. “The blue light from electronic screens sends strong signals to the brain suppressing melatonin and inhibiting sleep,” she says. “Instead of TV, games or Internet surfing, experiment with other before bed activities to promote readiness for a good night’s sleep.”

If you notice your child operates well with a summer schedule and falls apart during the school year then seeing a sleep professional in advance could be helpful to realign the Circadian rhythm. “The first line of treatment is behavioral intervention,” Dr. Honaker says. “Light therapy, sleep scheduling, and melatonin pills are others. 

Sleep medications are not approved by the FDA for use by children and adolescents.”

Read more here

4 Essential Sleep Habits for Kids and Teens

A good night’s sleep for grade-schoolers and teens means at least 10 hours of solid shut-eye, according to the National Institutes of Health. For preschoolers, it’s 11-12 hours, and for babies it’s up to 18. But many kids are falling short … and paying the price.

New research from The University of Chicago suggests that youngsters who don’t get enough rest are more than four times as likely to be obese as their well-rested counterparts; sleep deprivation has been shown to disrupt levels of chemicals that regulate appetite. And Spanish researchers recently found that kids who don’t log an adequate amount of shut-eye are more likely to struggle in the classroom, where poor sleep habits hinder their motivation and compromise their ability to concentrate, memorize, write and spell.

One of the biggest sleep-snatchers is electronics, according to Timothy F. Hoban, director of pediatric sleep medicine at the University of Michigan Medical Center. “Thirty years ago, there were no game systems, personal computers or mobile phones. This technology is now commonplace and often available in the child’s own room,” he says. But bad sleep habits are also to blame.

Here are Hoban’s top tips for getting your kids’ sleep situation under control:

• Keep a regular bedtime schedule: Not just on school days, but seven days a week. “Children who are weekend night owls or sleep in on the weekends will often have a very different sleep pattern than they do on weekdays, increasing the likelihood for insomnia during the week and making it more difficult for them to fall asleep at an appropriate time on school nights,” says Hoban.

• Establish and follow a regular bedtime routine: Easing the transition to nighttime sleep is almost as crucial for older kids as it is for young ones. About 15-30 minutes before bedtime, try to establish a calm atmosphere in the house. Pry kids away from electronics and encourage them to chill out for a while and read. Make it clear that computers, handheld games and phones must be turned off for the night.

• Balance and prioritize: After-school activities are great. But if your child is so overscheduled that she’s up late doing homework and tossing in bed over all she has to do, it’s time to identify what’s really important … and eliminate the activities that aren’t.

• Walk the walk: No need to hit the sack at 8 p.m. However, parents who have regular sleep patterns and healthy sleep habits are important role models for their kids. That means not keeping the house hopping till the wee hours on an ongoing basis. And maybe even moving the television out of your bedroom. You might just end up better-rested yourselves.

Read more here

Sleep hygiene and the new school year

Make sure your child gets enough sleep

KENNEWICK, Wash.- Experts say if your child starts bringing home bad grades this school year, you might want to take them in for a sleep study.

Analysts at KGH's Columbia Sleep Center say many of their patients are children. They say young kids need at least ten hours of sleep a night; any less could lead to bad health and bad grades.

"Almost always are having difficulties with their school work. Either because they're falling asleep in class or unable to focus or pay attention in class," says Polysomnographic Technician Jay Miller.

Miller says you should have your child practice good sleep hygiene. Set up a consistent bed time, turn off the TV, and don't have dinner any later than three hours before it's time to go to sleep.

Read more at: http://www.kndo.com/story/15353180/sleep-hygiene

Tips for sleepy teens

Some parents resort to screaming. Others bang on doors or yank off covers. When it is time to wake up teens for school, things can get ugly.

The root causes of this battle are not mysterious. Teen bodies need about nine hours of sleep and are biologically primed to fall asleep around 11 p.m. But school schedules require many to get up before dawn.

The result: Typical teens are chronically sleep-deprived, Emsellem says. Many are in their deepest phase of sleep just about the time parents start nagging them to wake up, she says.

"This is not just obstinate behaviour," she says. "This is biology."

Now is the perfect time to talk with your teen about solutions. "Tell them that you don't want to go through this routine again this year," Emsellem says. Here are some things to try:

- Shift responsibility. Emsellem suggests asking your teen: "How can I help you take responsibility for this?" They need to learn to wake up without you sooner or later. If they still need help, limit it: For example, Emsellem says a parent might offer to check once to see if the teen is awake. "If you walk in their room four times every morning, they know you will keep doing that."

- Educate them. Ask them to keep a log of their sleep patterns for a couple of weeks. Just seeing how little sleep they get may help them make changes, such as finishing homework and getting to bed earlier.

- Watch out for weekends. Typical teens compound their problems by staying up and getting up much later on weekends, pushing their body clocks off school-week schedules. Kohler tells teens to get up "no more than an hour or two later" than on weekdays. Emsellem says 8 a.m. may seem brutal, but "anything after 10 a.m. is out of bounds."

- Enlighten them. Tell teens that light from computer and TV screens just before bedtime will keep them awake. Light in the morning will help them wake up. Kohler suggests some teens get a light therapy box that simulates sunlight and comes on with their alarm.

When those measures fail? Emsellem says it may help to say you won't give them a ride or write an excuse if they wake up late.

Read more: http://www.theprovince.com/life/Tips+sleepy+teens/5285337/story.html#ixzz1VnQyOdgT

Back-To-School Sleeping Tips on Texas Public Radio

They'll put any Houston pediatric neurologist the radio on a slow news day.
Back-To-School Sleeping Tips on Texas Public Radio

With the first day of school right around the corner, parents are trying to get their kids back on a school-year sleeping schedule. Texas Public Radio’s Eileen Pace reports it’s not too late to get some use out of the tips from a local sleep expert.

August 18, 2011 · Dr. Josh Rotenberg says kids sleep when they get sleepy during the summer — sometimes 11:00 or midnight — and then sleep late the next morning.

“When kids have social constraints removed from them, they live naturally. They’re like free-range chickens,” Rotenberg says.

In fact, he says those studies showing kids have a later wake-up clock than adults do are true.

“What’s really interesting is that I see over the summer many fewer kids for headaches and ticks because I think kids are allowed to sleep longer over the summer. And there are a number of studies that show that a delayed school start time — so when you move a school start time in high school from 7:30 to 9:00 — grades go up,” Rotenberg says.

Schools generally have not pushed back their start times.