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5 Tips to Aid Performance in the Classroom
With all the stress of a new school year,
it can be diffi cult for students to readjust to
a healthy routine, but many experts agree
that sleep is among the most important
parts of that routine. Numerous studies
demonstrate that children who sleep better
learn better.
While you’re busy shopping for pencils,
book bags and notebooks, remember
that a good night’s sleep should also
be at the top of your list this season. Make
the transition easier with these fi ve tips
from Dr. Sujay Kansagra, director of Duke
University’s Pediatric Neurology Sleep
Medicine Program and a sleep health consultant
for Mattress Firm:
Ease into earlier bedtimes. For many
children, the sudden shift to an earlier
bedtime and wake-up call can pose a
big challenge. Children who were accustomed
to falling asleep later at night
during the summer will have to slowly
adjust their body clocks to move bedtime
earlier during the school year. To ease
children into the earlier sleep schedule,
start moving bedtimes earlier by 10-15
minutes each night until reaching your
end goal.
Ensure a comfortable sleeping environment.
Pay attention to factors like lighting
and noise. It may be necessary, especially
early in the school year when the days are
still long, to add blackout curtains to help
block bright light. If noise is a factor, consider
adding some soft background music
or a sound machine to serve as a buff er so
other noises are less intrusive.
Be sure the bed is up to the task. Another
environmental consideration is the bed
itself. Mattresses are not always top-ofmind
as you consider back-to-school
shopping, but when sleep can have such
an impact on your child’s educational
performance, the right mattress can help
ensure students are getting quality zzz’s at
the start of a new school year.
Avoid bright light prior to bedtime.
Aside from your window, there are also
other sources of light that can aff ect sleep.
Several studies have shown that excess
screen time just before bed can have a
negative impact on the brain’s ability to
transition into sleep mode. Try curbing
screen time well before bedtime, or if
your child must use screens, engage the
night-reading feature, which alters the hue
of the light for less impact.
Develop a consistent nighttime routine.
A routine performed 20-30 minutes prior
to bed every night can subconsciously ease
children’s brains into sleep. A ritual that
involves bathing, brushing teeth, talking
about the day’s events, discussing what’s
ahead for tomorrow and quiet time with a
book are all ways to unwind together and
slow down those active minds for a transition
toward a peaceful night’s rest.
Remember that sleep is vital for memory
retention and cognitive performance.
Without it, children may experience
behavioral problems and other diffi culties
in school. Find more resources to help
improve your kids’ sleep, including tips
on how to purchase a new mattress, at
DailyDoze.com.
Courtesy Family Features
back to school
Photo courtesy of Getty Images