HEALTH: Start the School Year Right with Better Sleep

With the first day of school just around the corner on Aug. 4, it’s time to focus on a key ingredient for success: sleep. Rest is essential for both health and academic performance, yet it often takes a backseat when alarms start ringing earlier and schedules fill up. This year, set your family up for success by prioritizing restful sleep. Below are practical tips to improve sleep habits and explore how making rest a priority can lead to better learning, mood, and overall well-being.

Prepare Now Before the First Day

Ease into school-year sleep patterns gradually. About a week before school begins, shift bedtime and wake-up times by 10–15 minutes each day. This approach allows your family to adjust naturally and avoid sleep-related struggles when school starts.

Know Age-Appropriate Sleep Needs

Every age group has unique sleep requirements. Understanding those needs helps ensure everyone gets the rest they require:

• Preschoolers (3-5 years): 10 to 13 hours
• School-aged children (6-13 years): 9 to 12 hours
• Teenagers (14-17 years): 8 to 10 hours
  Keep in mind that teens often experience a shift in their biological clock, making it harder for them to fall asleep early. Accommodating their natural rhythms can significantly enhance their energy and mood.

Create a Sleep-Friendly Environment

A restful sleep space is key:

• Minimize distractions: Remove electronic devices like phones, tablets, and TVs from bedrooms to reduce overstimulation and help the brain wind down for better sleep.
• Control light and sound: Use blackout curtains or white noise machines for a calming atmosphere that blocks disruptions to deep sleep.
• Adjust temperature: Keep bedrooms cool and comfortable to help naturally lower the body’s core temperature, which is a key signal for your body to sleep and is conducive to deeper rest and better overnight recovery.

Build Consistent Daytime Habits

The choices made during the day significantly impact sleep quality at night:

• Morning sunlight: Exposure to early light helps regulate the body’s internal clock.
• Physical activity: Encourage at least 30 minutes of daily movement to reduce stress and support deeper sleep.
• Regular mealtimes: Maintain set eating schedules, and avoid caffeine, heavy meals, or sugary snacks in the evening.

Be a Role Model for Healthy Sleep Habits

Your actions can motivate the entire family. Stick to consistent bedtimes, demonstrate winding down with relaxing activities like reading, and limit your screen time before bed. Modeling these behaviors reinforces their importance for kids and teens.

Why Sleep Is Critical for Success

Sleep does far more than recharge energy, it fuels long-term well-being. Here's why prioritizing rest is essential for the whole family:

• For Kids
  • Boosts memory, concentration, and problem-solving skills
  • Strengthens emotions, helping kids handle school-day stress
  • Supports physical growth and immune health
• For Parents
  • Enhances patience and decision-making
  • Helps manage the demands of a busy household
  • Contributes to a calm and smooth start to each day

Sleep Challenges in Georgia

By following these tips, you can set the stage for a smoother start to the school year and create lasting sleep habits that benefit your entire family. With over one-third of Georgia adults missing the recommended seven to eight hours of sleep and more than 75% of teens falling short of their eight-hour need, now is the time to make rest a priority. Better sleep boosts focus, mood, and overall health, helping every member of your household tackle daily challenges with greater ease. Make restful sleep your family’s secret weapon for success this school year and beyond!

Photograph courtesy of Kaiser Permanente of Georgia's Dr. Dorie Saxon