Back to School
For many, the summer has been a time of flexible schedules with later (or variable) wake up and bedtimes. In an effort to make getting up for school easier, many have advocated for later school start times. In the state of California (US), legislation has been passed to limit school start times for both middle schoolers (no earlier than 8am) and high schoolers (no earlier than 8:30am). The intention is to allow for wake up times that are more aligned with the typical circadian rhythms of pre-teens and adolescents. However, even with this change, many children and teens (and their parents) may find the transition from summer vacation to a typical school schedule to be challenging.
Consider an Earlier, Gradual Transition:
If you still have a little time before school starts, I recommend you start to make the shift as gradually as possible, using the allotted time you have left.
Let’s use the following example:
Jo is a 15 year old teenager who has 1 week left until school starts.
Jo has been waking up around 10am all summer and will need to wake up at 7:30am to make it to school on time.
Typically, Jo needs about 9 hours of sleep a night to feel well rested.
In this scenario, I would recommend the following for Jo:
Consider starting a shift of 15-30 minutes each night (can try to be less aggressive as you move closer to goal). Focus on the wake up time first, and the sleep/bed time should also shift earlier accordingly due to increased sleep drive with the earlier wake up time.
Aim to get bright light (ideally outside without sunglasses) within 15 minutes of waking up. Try to spend at least 30 minutes in light if you can!
Here’s an example of a plan
Day 1
Wake up at 9:30am
Bedtime (lights out) by 12:30am - avoid light exposure/screens after 11:30pm
Day 2
Wake up at 9am
Bedtime (lights out) by midnight – avoid light exposure/screens after 11:00pm
Day 3
Wake up at 8:30am
Bedtime (lights out) by 11:30pm – avoid light exposure/screens after 10:30pm
Day 4
Wake up at 8:15am
Bedtime (lights out) by 11:15pm – avoid light exposure/screen after 10:15pm
Day 5
Wake up at 8am
Bedtime (lights out) by 10pm – avoid light exposure/screens after 9pm
Day 6
Wake up at 7:45am
Bedtime (lights out) by 9:45pm –avoid light exposure/screens after 8:45pm
Day 7
Wake up at 7:30am
Bedtime (lights out) by 9:30pm – avoid light exposure screens/after 8:30pm
Of course you can adjust to make this more (or less) aggressive depending on your timeline and child’s temperament. In general, for younger kids, more gradual shifts are better tolerated.
Having Trouble Settling Down to Sleep Earlier?
Have an active day! For many, active days can facilitate a better night’s sleep. The American Academy of Pediatrics recommends kids get 30-60 minutes of vigorous exercise every day!
Consider some relaxing interventions:
Lavender (e.g. scents, tea)
Chamomile tea
Warm bath/shower before bed
Mindfulness/breathing exercises
Meditation
Stretching/yoga
Weighted blanket
Improve the Sleep Environment:
Block out light into the bedroom (black out curtains, or eye masks for older kids)
Consider a white noise machine
Sleep Well! Be Well!
Caroline Okorie, MD, MPH
