Nyack Hospital Expert: How to Adjust Back-to-School Sleeping Schedules

In many cases, the most difficult part of shaking off the summer and returning to school is the very first step—waking up.

Months of sleeping in, and staying out late, can make the transition to early-to-bed, early-to-rise a nuisance.

Fortunately, there's help: sleep specialist Dr. Anita Bhola, medical director of the Edythe Kurz Center for Sleep Medicine at Nyack Hospital, says it's easy to combat the grogginess. 

"You can help your children get ready for the start of the new school year by gradually adjusting their sleep schedule," Bhola said.

"Starting about two weeks before school begins, set a slightly earlier bedtime and wake-up time," she explained. "Continue to make small adjustments every evening and morning, until they wake up on time the first day of school. Use National Sleep Foundation guidelines to figure out how much sleep your child should be getting." 

The foundation suggests preschoolers get 11 to 13 hours of sleep per night; children ages five to ten should get 10 to 11 hours, and teens should get 8.5 to 9.25 hours.     

Bhola said there's a slate of other tricks to use, as well: like encouraging quiet time (read: no electronics) before bed, maintaining the same schedule on the weekends, and not serving meals close to bedtime. 

What's your plan? Tell us in the comments.