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Back to school: Seven tips for getting your children on a sleep routine

With back to school looming, now is the time to start thinking about getting your children back on a routine when it comes to getting to bed at a decent hour.  Now’s the time to start implementing a sleep routine that will help ensure your kids get the sleep they need each night.

Give your kids the best chance at excelling in the classroom by making certain they get enough sleep.  Students who get between nine and ten hours of sleep a night perform at their highest level.

Top tips for getting into a back-to-school sleep schedule:

  • Get the kids involved when it comes to setting up a bed time. Make the process gradual rather than immediate, so kids have time to adjust.
  • Set a goal to have your children back on a school sleep routine one to two weeks prior to the first day of school.
  • Move bedtimes up by 15 minutes each night until you’ve hit the target time for bed.
  • Turn off the television and other distracting electronics such as video games and iPods about an hour before bedtime. This will help your child wind down for the night.
  • Set a good example for your children by getting enough sleep yourself. Your kids need between nine and 10 hours a night and adults need seven to eight hours.
  • Make sure your kids are getting the proper amount of exercise each day.  Exercise can help your body increase the deep sleep it needs each night. 
  • If your child cannot sleep in total silence, invest in a white noise machine or turn on a fan.
  • Be consistent; don’t confuse your child’s sleep pattern by changing the bedtime on weekends.  Keep the same sleep time all week long.

Helping your child get into a good sleep routine will benefit their academic performance and help them become more engaged in activities in and outside of school.

For more information contact Lauri Leadley at 480-830-3900 or visit http://www.valleysleepcenter.com

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"I was especially impressed with Andrew the Respiratory Therapist who reviewed my study with me and answered my questions. Andrew thoroughly explained everything about the Cpap machine-from start to finish. I never felt rushed and was assured I could contact him with any additional questions or needs. Andrew told me he would follow up with a call in a week and he did. I believe this center performed the study appropriately and the added benefit of having Andrew teach me about the machine and what to expect was a bonus."


Candace M.


Scottsdale, AZ

"Great staff, they make you feel so at home. Every medical facility should be this nice. Felt like a nice hotel. Someone has great taste in decorating. Thanks for making us feel at home."


Steve N.


San Diego, CA

"I recommend them highly!! I took my 2 year old daughter for a sleep study and was very impressed. Our sleep technician was amazing with her, very patient and kind. The DVD we brought to watch while getting her hooked up got stuck in the TV and they vowed to return it. We got a call the next day checking on our daughter and saying how sweet she was, they mentioned the DVD. Several days later, we received the DVD plus a new copy of the Lion King with a nice note. They are very good at what they do and if they can make a 2 year old feel at ease, they can probably do the same with anyone!!"


Anthea S.


Tempe, AZ