Adjust bedtimes as a child’s sleep requirements change. Children who are falling asleep during class or in the car, or who have difficulty waking up in the morning, likely need more sleep.

Aug. 12. Does your child bounce out of bed in the morning ready to take on the world, or does your school-age kid struggle to get out of  bed early in the morning during those first days of school?

Adjusting to a new sleep schedule doesn’t happen overnight. Experts recommend starting the process at least two weeks before school begins.

Charlotte Mecklenburg classes start Monday, Aug. 29, so this weekend is a good time to start the transition from a summer sleep schedule to a school schedule.

Atrium Heath pediatrician Betsy Armentrout offers this advice.

Dr. Betsy Armentrout

“Many children struggle with adjusting to a new sleep schedule when school starts in the fall,” says Armentrout, a pediatrician at Atrium Health Wake Forest Baptist’s Ford, Simpson, Lively and Rice Pediatrics. “This can be even more difficult for teens, whose natural sleep cycle may be to stay up late and sleep in the next day.”

Sleep requirements differ from person to person, but there are some general guidelines. Most school-age children will need between 9 and 11 hours of sleep per night, while most teens will require 8 to 10 hours.  

Here’s how you can help them get the hours they need as they leave summer behind.

• Gradually shift a child’s sleep cycle over a couple weeks instead of making the change all in one night. It may be helpful to figure out what time a child will need to get up for school, then come up with a bedtime that will allow an appropriate amount of sleep. Then, over two weeks before school starts, gradually move the child’s bedtime closer to the goal so the transition will be less of a shock.
• Adjust bedtimes as a child’s sleep requirements change. Children who are falling asleep during class or in the car, or who have difficulty waking up in the morning, likely need more sleep. It is often best for adolescents to avoid afternoon naps, which tend to interfere with falling asleep at night.
• Ensure that your children have an appropriate sleep environment. An ideal sleep environment is dark, quiet (possibly with a fan or white noise machine) and a comfortable temperature. It’s best to avoid electronics and screens in the bedroom at night. TV or video games before bed can cause difficulty falling asleep. It’s best to charge phones or tablets in a common living area so they aren’t being used after bedtime.  
• Be aware that difficulty falling asleep or staying asleep can be a sign of a medical problem like depression, anxiety or sleep apnea. If your child has difficulty with sleep or seems tired despite getting an appropriate amount, it’s worth discussing with your pediatrician.