August 22, 2013 4:54 pm
School is right around the corner, and as families switch from the looser schedules of summer to the schedule-driven fall, sleep is a critical factor of that transition. ResMed, a company working toward developing solutions for treating sleep-disordered breathing and other respiratory conditions, offers tips for getting the whole family on a successful sleep schedule that will set them up for sound sleep in the year ahead, as well as a host of solutions for combating sleep issues.
"Bedtime is one of the first things to change as school starts, and one of the smartest things parents can do with the summer-to-fall sleep schedule transition is to follow a routine themselves," says Susie Justus, sleep coach and licensed vocational nurse for ResMed.
How Much Sleep Do We Need?
The first step to setting a family sleep schedule is figuring out how much sleep each person needs for their age group. According to the National Sleep Foundation, preschoolers ages 3-5 years old need 11-13 hours of sleep per night; school-aged children ages 5-10 years old need 10-11 hours of sleep per night; preteens and teens ages 10-17 need 8.5-9.25 hours of sleep per night; and adults need 7-9 hours of sleep per night.
Setting the Schedule
With long, lazy summer days, kids are used to staying up and sleeping in later—as are their parents. Here are some tips that can help smooth the transition into fall.
- Start early. Don't wait until the weekend before school starts to move up bedtime. Start two weeks early to ease everyone into the routine.
- Tell the summer sun goodnight. At the beginning of the school year, the days are still long: To counter this, create cozy sleeping spaces for the whole family using blackout shades. White noise in the form of fans can also help encourage rest by blocking distractions and keeping warm rooms closer to the ideal sleeping temperature of 65-72 degrees.
- Set and enforce a bedtime ritual for everyone. Universally turn off screens an hour before bedtime—that means you, too, Mom and Dad—and establish wind-down plans that work.
- Promote days that will promote sleep. Welcome the sun in the morning by pulling back drapes or enjoying breakfast outside. Exercise, limit excessive caffeine intake and avoid daytime naps. Don't go to bed too hungry or too full, as that can disrupt sleep.