Good sleep habits and daily routines key to a healthy and successful school year

ELIZABETHTOWN, KY (Aug. 1, 2024) – As students prepare to return to school, parents are faced with the familiar challenge of trying to get kids to step away from looser summer routines and back into a more structured schedule. For a good start to the school year, parents should begin as soon as possible getting kids back into the school routine, according to Doug Ansert, MD, of Baptist Health Medical Group Internal Medicine and Pediatrics in Elizabethtown.

“Routines are vital for students to get the best start possible,” said Dr. Ansert. “Our bodies like routine for both mental and physical health.”

Dr. Ansert suggests starting now with regular bedtimes and wake-up times, and getting kids used to getting up earlier, getting dressed, brushing their teeth, packing their supplies, and other things that will be part of getting ready for a school day.

“Research shows that less than half of teenagers get the amount of sleep they require, and 20% report getting five hours of sleep or less per night,” said Dr Ansert. “Getting the appropriate amount of sleep is paramount to having a successful school year.”

For kids ages six to12, Dr. Ansert recommends nine to 12 hours of sleep. For kids ages 13-18, eight to ten hours of sleep is the recommendation.

“Sleep is so important to kids because it rejuvenates our minds and bodies. Sleep can help improve cognition, mood, attention, problem-solving, emotional control, and eating behavior. On the other hand, inadequate sleep has been shown to have negative effects on our immune system, our physical and mental health, and cognition. Those who do not get enough sleep are more likely to struggle with infections, obesity, anxiety, depression, and poor concentration."

Taking time to ramp down from the day can help kids get a good night’s sleep. “Wind-down routines should start about an hour before bedtime. Parents should establish an easy-to-follow routine such as ‘Bath, brush, backpack, book and bed.’ First, with bathing and brushing teeth, then putting all items in the backpack so it’s ready to go in the morning, and then, reading a book to relax.”

Dr. Ansert explains that one of the biggest challenges to kids getting enough quality sleep is exposure to blue light. The largest source of blue light is the sun, and so blue light triggers the body to wake up. TVs, tablets, phones, and video games before bed can inhibit quality sleep.  To ensure kids are getting the best possible sleep, Dr. Ansert recommends that they get at least one hour of exercise daily, turn any devices off one hour before bedtime, and avoid caffeine in the afternoon and evening.

“Research has shown several benefits to getting the appropriate amount of sleep. Across the board we see that cognitively, they do better. Emotionally, they do better. When we talk about having a successful school year, having an appropriate amount of sleep is essential for them both getting good grades and doing well in the social setting at school. If they don’t  get enough sleep, they are more likely to have difficulty controlling their emotions, behavioral issues, and grades can decline because they have trouble concentrating and problem solving.”

Kids who don’t get enough sleep have also been shown to have a higher body mass index and are at higher risk for diabetes. In addition to a good night’s sleep, Dr. Ansert says that a healthy breakfast is also important to improve cognition and can contribute to a lower body mass index and a reduced risk for diabetes.

Dr. Ansert also encourages parents to take their kids to orientations and other back-to-school events, where they can get a sense of the commute from home, acclimate to their new surroundings, and rekindle relationships with other students they haven’t seen in a while.

The end of the school day also provides an opportunity for parents to connect with kids. “Parents should stay involved and have a dialogue with their children each day after school. What was fun? What was challenging? What did they learn? That dialogue can also help kids process difficult situations with teachers or other students. As parents, this helps us know what is going on in our children’s lives, which is a benefit as well.”