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Getting Kids Back on Track For School – Sleep Expert Advice on Adjusting Sleep Schedules



(PHOENIX, AZ,) –With a new school year fast approaching, now is the time to start adjusting children’s sleep schedules. Kids who don’t get enough sleep can have trouble learning and paying attention.

You can help lay the groundwork for success by following these tips to ease them into school time sleep schedules and promote healthy habits year round.

Back to School Tips

  • Begin setting an earlier bedtime and wake-up time at least two weeks before school starts. Adjust the time by 10-15 minutes every other day.
  • Focus on early morning activities rather than late nights.
  • Be consistent – sleep schedules should apply to weekends, too.
  • Create a relaxing bedtime ritual to help kids unwind. This may include a bath and reading.
  • Turn off bright lights, computers, electronic toys and TV’s one hour before bedtime.
  • Make sure the bedroom is dark, cool and quiet.
  • Evaluate mattresses and pillows. Most manufacturers recommend replacing mattresses every 8-10 years.
  • Avoid caffeine after lunch.
  • Avoid big meals too close to bedtime.
  • Be a good role model and make sleep a priority for everyone in your home.

While many people understand that young children need more sleep than adults, some don’t realize the same applies to teenagers. While the amount of sleep varies based on the individual, the National Sleep Foundation, along with a multi-disciplinary expert panel, studied the issue and released the following recommendations earlier this year:

Preschoolers  (3- 5 years old)

  • Typically sleep 10-13 hours per night
  • Not recommended: less than 8, more than 14.
  • Most do not nap after the age of five.

School age (6-13 years old)

  • Typically sleep 9-11 hours per night.
  • Not recommended: less than 7, more than 12.
  • Increased interest in TV, computers and caffeine consumption can lead to bedtime resistance and difficulty falling asleep.

Teenagers (14-17 years old)

  • Typically sleep 8-10 hours
  • Not recommended: less than 7, more than 11
  • Most experience changes in sleep schedules


 About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. www.valleysleepcenter.com


Client Reviews

"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