Expert Tips to Reestablish Sleep Routines as School Begins

As the school year commences and summer vacations conclude, families are encouraged to prioritize healthy sleep habits. According to Andrew Holmes from Sleep Efficiency, establishing a consistent sleep routine is essential for all age groups, particularly for children returning to school. Speaking on CTV Morning Live, Holmes emphasized that sleep should be viewed as a biological necessity, stating, “It should be non-negotiable. It should be something that’s prioritized and protected… especially for the younger ones, as they’re going back to school.”

Holmes highlighted a concerning trend, noting that many school-aged and teenage children are not getting the recommended nine to eleven hours of sleep each night. Research from various universities in the United States indicates that insufficient sleep can negatively impact cognitive functions. “Periods of rapid-eye movement (REM) sleep are vital for cognitive restoration,” he explained. “It’s responsible for creativity, learning, memory consolidation, and emotion regulation.” Without adequate REM sleep, children may struggle to absorb new information effectively.

Key Strategies for Better Sleep

To help families enhance their sleep quality, Holmes provided several practical tips.

**Maintain Consistent Sleep Schedules**
Holmes stressed the importance of keeping bedtime and waking times consistent. “If we’re going to get that nine to eleven hours of sleep, going to bed at the same time and getting up at the same time is absolutely crucial.” He explained that our bodies adapt to specific sleep cycles, and maintaining a routine can significantly improve sleep quality. While occasional late nights may be acceptable, sticking to a regular schedule is essential for optimal rest.

**Optimize the Bedroom Environment**
Creating a sleep-conducive environment is another critical factor. Holmes advised that bedrooms should be primarily designated for sleep. “When you get to the bedroom, it should be for sleep only,” he noted. To minimize distractions, he recommended keeping homework and electronics out of the bedroom, thus reinforcing the association of the space with rest. Additionally, lowering the room temperature to around 18 degrees Celsius (65 degrees Fahrenheit) can aid in initiating sleep, as the body’s core temperature needs to decrease for restful slumber.

Nutrition and Activity Play a Role

Holmes pointed out that nutrition significantly influences sleep patterns. Parents should be cautious with caffeine consumption, particularly for children. “For school-aged children, it’s not coffee, but it might be energy drinks,” he stated. Caffeine has a half-life of approximately five hours, meaning that a drink consumed at 17:00 could still affect sleep quality at 22:00. Holmes recommended avoiding caffeine after noon to promote better sleep.

Engaging in regular physical activity is equally important. Holmes explained that exercise not only benefits overall health but also enhances sleep quality. “The more exercise we get, the deeper stages of sleep we’re going to get into,” he said, highlighting that deep sleep is crucial for physical restoration and growth. Encouraging outdoor play and vigorous activity during the day can help children fall asleep faster and experience deeper, more restorative sleep.

Ottawa Public Health also supports these recommendations, providing additional resources for families looking to improve their sleep hygiene. As the school year unfolds, prioritizing sleep can significantly enhance children’s academic performance and emotional well-being, making it a vital component of their daily routine.