While it might be hard to believe, most students in Frederick County start
school on August 24th. If you’re counting down the days, that’s less than 2 weeks away!
Adjusting back to the school year schedule can be a challenge for students
and parents alike. The best way to start the day off right begins the
night before, by getting a good night’s sleep.
According to the National Sleep Foundation, now is the time to start working
on reestablishing a sleep schedule that is appropriate for the coming
school year. However, you don’t have to immediately start sending
the kids to bed early and waking them up like the bus is on its way.
Here are some tips to help you start the school year well-rested:
Gradual Adjustment: Every night, set an incrementally earlier bedtime,
and every morning, an incrementally earlier wake-up time. Make sure that
when school starts, your children wake up with the amount of sleep they
need for their age-group.
Click here to view a helpful chart from the National Sleep Foundation about age appropriate
Keep it Consistent: Once you have an appropriate sleep schedule established, try to maintain
that schedule on the weekends. Using the weekend to catch up on sleep
is not recommended.
Your Diet Matters: Big meals, sodas, or other caffeinated drinks can prevent kids from falling
asleep. According to the National Sleep Foundation, a good rule of thumb
is to avoid any caffeine six hours before bedtime, as the caffeine can
interrupt your child’s natural sleep patterns, making it difficult
to fall asleep.
Create a Relaxing Bedtime Routine: As bedtime approaches, it’s a good idea to start winding down. Whether
that includes a bath, reading a bedtime story, or simply playing quietly,
is up to you and your family, but it’s a great way to start relaxing
for the evening as bedtime approaches.
Create a Relaxing Environment: Electronics such as phones, tablets, televisions, and video games are
pretty stimulating for kids, and are best kept out of their bedroom. By
creating a dark, comfortable, and relaxing environment, your kids are
likely to achieve better sleep.
Set a Good Example: Quality sleep benefits everyone, including adults. By following these tips,
you’re setting a good example for your family and establishing a
healthier sleep schedule and routine for yourself.
Remember, quality sleep is an important element of your overall mental
and physical health. If you’d like to learn more about sleep health,
and tips for better sleep, visit the National Sleep Foundation website by
If you feel that your child struggles with getting enough rest, it might
be time to talk to your doctor. Sleep disorders in children have been
linked to developmental delays, poor school performance, ADHD, and a variety
of other issues. Children with sleep disorders may have symptoms such
as snoring, unusual movements during sleep, headaches, irritability, bedwetting,
significant nighttime sweating, labored breathing, and hyperactivity.
To learn more about Pediatric Sleep Studies at Frederick Memorial Hospital, visit