As September approaches, children need to return to a regular sleep schedule. Summer vacations usually alter children's sleep and wake times; many of them go to bed later at night and stay in bed until late morning. This situation, with the start of school and the necessity of waking up early, can lead to fatigue and irritability in children.
The Importance of Adequate Sleep for Children
Sleep for children is not just an opportunity to relieve fatigue. A child's body and brain need adequate rest during growth, and the quality of sleep can affect their energy levels, mood, and daily performance. A child who gets enough sleep usually wakes up more easily in the morning and is better prepared for school and daily activities. In contrast, lack of sleep can be associated with fatigue, irritability, and decreased concentration. Therefore, adjusting sleep can be considered one of the aspects of preparing a child for the new school year.
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Recommended Sleep Duration for Children and Teenagers
The amount of sleep needed changes with a child's age. Children aged 6 to 12 typically need 9 to 12 hours of sleep per day. This amount decreases to about 8 to 10 hours for teenagers aged 13 to 18. Therefore, it is not possible to set a specific bedtime for all children. Bedtime should be determined based on the child's age and the time they need to wake up in the morning. For example, if a student needs to wake up at 7 AM, bedtime should be chosen to allow sufficient time for nighttime sleep.
One common mistake is that parents wait until the last night of vacation and then try to send the child to bed a few hours earlier. This sudden change may have the opposite effect. If a child has been going to bed at midnight during the summer and now needs to go to bed around 9:30 PM, it is better to gradually reduce the time between these two bedtimes. Moving bedtime forward by 15 to 30 minutes each night can be an easier way to help the child's body adjust to the new schedule.
10 Tips for Adjusting Sleep
- Gradually move bedtime earlier: Change bedtime step by step.
- Keep wake-up time consistent in the mornings: Wake-up time should gradually align with the school schedule.
- Start the morning with daylight: Natural morning light helps regulate the body's biological clock.
- Have a consistent nighttime routine: A repetitive pre-sleep schedule helps the child.
- Put away screens before bedtime: Limit the use of electronic devices.
- Make the room conducive to sleep: The child's bedroom should be quiet and dark.
- Keep the child active during the day: Play and physical activity contribute to better nighttime sleep.
- Don’t let afternoon naps be too long: Long naps in the afternoon can disrupt nighttime sleep.
- Make evening meals lighter and more regular: Dinner should be eaten at a suitable distance from bedtime.
- Don’t turn sleep into a threat: Sleep should be introduced as a natural part of the daily routine.
If the child goes to bed but cannot fall asleep, it is better to first review their daily schedule. Using a mobile phone or playing before bed, long afternoon naps, lack of physical activity, or even excitement and anxiety about the first day of school can be influencing factors.
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