Getting enough sleep can take a back seat to the demands of work, school, and family life. According to a survey from the American Academy of Sleep Medicine, nearly one-third (32%) of American adults say work and school schedules take priority over sleep, while almost half (42%) say family or household responsibilities do. Women (45%) are more likely than men (40%) to report prioritizing family or household responsibilities over getting the recommended amount of sleep.
With early morning drop-offs, after-school activities, and late-night homework, the school season requires a reset of routines to make healthy sleep a priority for the entire family.
Setting a consistent bedtime routine is very important, especially for children, who need more sleep for overall health and wellness , Making an intentional shift from summertime habits to more regimented school-year habits can be difficult, which is why the AASM encourages starting the transition as soon as possible.”Dr. Shalini Paruthi, Sleep Medicine Physician
The AASM recommends adults get seven hours or more of sleep each night, while kids between 6 and 12 years should get nine to 12 hours of sleep each night, and those between 13 and 18 years should get eight to 10 hours of sleep each night. To identify recommended bedtimes based on age and wake time, use the AASM bedtime calculator.
Setting and sticking to a bedtime routine helps regulate physical and mental health, which is especially important during the school year. Here are tips from the AASM to promote healthy sleep for parents and students:
Set bedtimes for adults, too. School routines tend to focus on children’s schedules, but adults benefit just as much from a consistent sleep and wake time, including on weekends.
Share the load where you can. If household or caregiving responsibilities are cutting into sleep, look for opportunities to delegate tasks or ask family members for support.
Create a wind-down routine, even on busy nights. Set aside 30 to 60 minutes before bed to step away from screens, emails, and homework so your mind can transition into rest mode.
Prep the night before. Packing lunches, laying out clothes, and organizing backpacks the night before can cut down on rushed mornings and protect the time you’d otherwise lose to sleep.
Talk to a healthcare professional. If work, school, or family pressures are chronically disrupting your sleep, don't wait to seek help. Effective treatments and strategies are available.
The AASM will host the seventh annual Student Sleep Health Week from Sept. 14-18 in conjunction with supporting partners Active Minds, American School Counselor Association, Let me Run, National Association of School Nurses Project Sleep, Sleep Research Society, Society for Health and Physical Educators, and Start School Later.
References:
1.https://activeminds.org/
2. https://www.schoolcounselor.org/
3.https://www.nasn.org/home
4.https://sleepresearchsociety.org/
(Newswise/AM)