CORPUS CHRISTI, Texas —
Next week thousands will head back to class following summer break. That means you have a week to get your kid back on a better sleep schedule.
The CDC reports that six out of 10 middle schoolers and seven out of 10 high schoolers don't get enough sleep on school nights. That lack of sleep can cause irritability and even leave children with a higher risk of depression and anxiety.
To avoid these side effects, Pediatrician Dr. Eric Baggerman says the best time to get your child back into a routine is now.
He says it plays a huge role in how your child performs in the classroom.
The CDC says children ages six through 12 years old should be getting between nine to twelve hours of sleep every night.
Teens 13 through 18 years old should be shutting their eyes for at least eight to 10 hours.
"The criticalness for this is that performance measure. Our brains need that so that they can be alert and active during the day, which is the type of animal that we are. We're made to be awake and alert during the day," Baggerman says.
While summer vacation can disrupt a family's routine and sleep schedule, Dr. Baggerman warns it's important to get back into a consistent routine sooner rather than later.
A good way to start is by making sure your child gets daylight during the day and has a consistent one hour routine before bed that includes staying away from electronics.
“School year versus weekday, weekend is a great example of where routine matters. When we are off schedule, it takes a while to get back on, so now's the time, if someone's schedule is off, to be getting on. Don't wait until one or two days before school," he said.
The sleep foundation reports a child's poor sleep schedule can result in reduced creativity, decreased attention and affect their memory.
Dr. Baggerman recommends not varying your child's bedtime by more than half an hour each night.
“So, if my bedtime is 9 p.m., everyday throughout the year I'm between 8:30 a.m. and 9:30a.m.. We work on this cycle and being able to keep this cycle smooth keeps our brain functioning at its highest level, which we certainly need when we're in school learning," he said.
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