With school starting in many Arkansas communities next week, a local pediatrician is encouraging parents to begin readjusting their children’s sleep schedules now to ensure a smooth transition.
Dr. Adam Hurst with the NYIT College of Osteopathic Medicine in Jonesboro emphasized the importance of adequate rest as children return to classrooms. He noted that children between the ages of 6 and 12 need 9 to 12 hours of sleep each night, with nine hours as the minimum. Some children may require even more as they adjust to the demands of a new school year.
Instead of making abrupt changes to bedtime, Dr. Hurst suggests nudging bedtime earlier in small increments. “It’s summertime, but if they’re going to sleep at 11 p.m. and waking up at 8 a.m., that’s not gonna help anybody out,” Hurst explained. “So, work your way back to that goal bedtime by adjusting 15 or 30 minutes each night over the next week.”
He also recommended powering down screens, such as phones and tablets, at least an hour before bedtime. Blue-light exposure from devices can disrupt the ability to fall asleep and stay asleep, making devices a particular concern, according to Hurst.
Morning routines are equally vital. “Some kids take longer to wake up and get their body going,” Hurst said, adding that breakfast plays a crucial role in starting the day. A healthy breakfast rich in protein and carbohydrates—rather than sugary alternatives—provides the energy and focus needed for effective learning.
Hurst also discouraged the habit of falling asleep with television or other screens on in the background. “The recommendation is no screens, no blue lights, as they can keep your brain stimulated and make it harder to achieve quality sleep,” he noted.
The importance of maintaining a consistent routine cannot be overstated, Hurst added. Weekend variations in sleep schedules that stray from weekday habits can set children back and make readjusting more challenging.
Parents are encouraged to act now to make these gradual changes, ensuring their children are rested and ready when the school bell rings.