Urgent Tips for Families: Improve Sleep Schedules Now!

UPDATE: Families are urged to prioritize sleep as children head back to school this September. Sleep expert Andrew Holmes of Sleep Efficiency emphasizes the critical need for a consistent and healthy sleep routine. “Sleep should be non-negotiable,” he stated during an interview on CTV Morning Live.

With many school-aged children reportedly under-slept, the urgency to address this issue has never been greater. Holmes warns that children need between 9 to 11 hours of sleep for optimal performance, especially as they absorb new information in the classroom. “If they’re not getting the quality and quantity of sleep they need, they’re really not going to perform at peak levels,” he said.

Holmes outlined several immediate strategies for parents to implement. First, he stresses the importance of locking in consistent bedtimes and wake times. “Continuity is king,” Holmes said, urging families to protect their sleep schedules.

Another crucial step is to transform bedrooms into dedicated sleep zones. “The bedroom should be for sleep only,” he advised, suggesting that distractions such as homework be moved to common areas. To enhance sleep quality, Holmes recommends keeping bedroom temperatures around 65 degrees Fahrenheit (approximately 18 degrees Celsius), as a cooler environment promotes better rest.

Nutrition also plays a significant role in sleep health. Parents should monitor their children’s caffeine intake carefully, especially from energy drinks. “Caffeine has a half-life of five hours,” Holmes explained. “If kids consume caffeinated drinks after noon, it can disrupt their sleep at night.”

Holmes advocates for increased physical activity, stating that “the more exercise we get, the deeper stages of sleep we’ll achieve.” Encouraging outdoor play and rigorous exercise throughout the day will help children fall asleep faster and sleep more soundly.

Ottawa Public Health echoes these recommendations, highlighting the urgent need for families to establish healthy sleep habits as the school year begins. With the right strategies, parents can help their children achieve better sleep, enhancing their academic performance and overall well-being.

As September rolls in, the call for action is clear: prioritize sleep now for a successful school year ahead.