“It’s important for children to have a healthy start to their school day and come to classes feeling awake and ready to learn,” she says. “Parents may need to begin their child’s school sleep routine at least one to two weeks before opening day by introducing a gradual change in their child’s sleep schedule, such as going to bed 15 to 30 minutes earlier each night.”
Mindell urges parents to build time for sleep into their child’s day. The proper amount of sleep varies according to a child’s age, but she provides the following basic guidelines:
Elementary School Students: 10-12 hours/nightPre-teens (middle/junior high school): 9-11 hours/nightTeens: 8.5-9.5 hours/night
“Establishing a bedtime routine and following it is key to helping children get enough rest,” Mindell adds. “This means allowing time for children to settle down before bed, usually 15 to 30 minutes of calm, soothing activities. Discourage television, computer and telephone use, and avoid caffeine.”