Tips to Optimize Sleep for Students as School Begins

As students return to school and summer vacations come to an end, many families are focusing on re-establishing a consistent sleep schedule. Andrew Holmes from Sleep Efficiency emphasized the importance of prioritizing sleep during an interview on CTV Morning Live. He stated that sleep is a biological necessity for everyone, particularly for school-aged children, who often do not get the recommended 9 to 11 hours of rest.

Holmes noted that inadequate sleep can significantly impact various systems in the body. He highlighted the crucial role of rapid-eye movement (REM) sleep in cognitive functions such as creativity, memory consolidation, and emotion regulation. As children return to school, they must absorb new information, making adequate sleep essential for their performance.

Establishing Consistent Sleep Routines

Holmes offered practical advice for parents to help their children get enough sleep. One key recommendation is to maintain consistent bedtimes and wake-up times. “If we’re going to get that 9 to 11 hours of sleep, going to bed at the same time and getting up at the same time is absolutely crucial,” he explained. He emphasized that establishing a routine helps align the body’s natural sleep cycles and is especially important for younger children.

In addition to keeping a consistent schedule, Holmes suggested creating a dedicated sleep environment. “When you get to the bedroom, it should be for sleep only,” he advised. He recommended removing distractions, such as homework and electronic devices, to help associate the bedroom strictly with sleep. Furthermore, cooling the room to around 65 degrees Fahrenheit (approximately 18 degrees Celsius) can facilitate better sleep, as the body requires a lower core temperature to initiate rest.

The Role of Nutrition and Physical Activity

Nutrition also plays a vital role in sleep quality. Holmes cautioned parents about the effects of caffeine on children’s sleep patterns, particularly from energy drinks. He stated, “Caffeine has a half-life of five hours. If the kids are having a caffeinated drink at 17:00, 50 percent of that caffeine is going to be in their system at 22:00 when they’re trying to go to bed.” He advised avoiding caffeine consumption after noon to help ensure a restful night.

In addition to nutrition, physical activity is essential for promoting better sleep. Holmes noted that regular exercise not only supports overall health but also enhances sleep quality. “The more exercise we get, the deeper stages of sleep we’re going to get into,” he explained. He encouraged parents to ensure their children engage in vigorous outdoor activities during the day, as exposure to natural light and physical exertion can significantly improve sleep stability.

Ottawa Public Health also offers additional strategies for promoting healthy sleep habits. Parents are encouraged to be role models by prioritizing their own sleep, as children often mimic adult behaviors. Creating a calming bedtime routine can help signal to children that it’s time to wind down.

As families adjust their schedules for the school year, implementing these strategies can enhance sleep quality for both children and parents alike, ultimately leading to improved health and academic performance. Prioritizing sleep during this transition is crucial for everyone involved.