News Release

FOR IMMEDIATE RELEASE: Aug. 23, 2002 

Sleep Center for Southwest Washington at Providence St. Peter Hospital and the National Sleep Foundation Offer Tips to Get Children’s Sleep Schedules Back on Track for School

OLYMPIA--Students may find it difficult to get back to their school year sleep schedules after a summer of staying up and waking up at later hours. Back to school means resetting biological clocks to ensure sufficient sleep every night and a healthier, more productive school year.

"It is important for children to have a healthy start to their school day and come to classes feeling awake and ready to learn," said Jerry Hermanson, Ph.D., insomnia clinic director at the Sleep Center for Southwest Washington at Providence St. Peter Hospital.

The National Sleep Foundation and the Sleep Center for Southwest Washington offer the following tips that should be maintained throughout the school year:

• Gradually change sleep schedule. Parents should introduce a gradual change in their child’s sleep schedule, such as going to bed 15-30 minutes earlier each night. This can make it easier for children to adjust their sleeping patterns to meet the new school schedule.

• Establish a regular bedtime and wake up time. Parents and children should plan a daily schedule that includes the basic daily sleep requirements for particular age groups. This schedule should be maintained on the weekends, though students can be permitted to sleep in one or two hours on weekend mornings if necessary.

While individual sleep needs can vary, the amount of sleep suggested by Dr. Hermanson and other sleep experts for particular age groups is:

Elementary school students 10-12 hours/night

Remember to add 10-20 minutes to bedtime for falling asleep.

• Create a bedtime routine. Bedtime routines are important, regardless of a child’s age. It should include at least 15-30 minutes of calm, soothing activities. Immediately prior to bedtime, encourage quiet time with some relaxing activities. Discourage television, exercise, computer and telephone use, and avoid caffeine (found in beverages, chocolate and other products).

• Achieve a balanced schedule. Identify and prioritize activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which contribute to poor health and sleep problems.

• Be a role model. Parents and guardians can be role models for school aged children by establishing their own regular sleep schedule and a home environment conducive to healthy sleep habits.

For other sleep-related tips, visit the National Sleep Foundation Web site at www.sleepfoundation.org.

The National Sleep Foundation is an independent nonprofit organization dedicated to improving public health and safety by achieving understanding of sleep and sleep disorders, and by supporting education, sleep-related research and advocacy.

Providence St. Peter Hospital, founded by the Sisters of Providence in 1887, is a not-for-profit, 390-bed hospital serving the five-county South Sound region with comprehensive medical, surgical and mental health services.

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