News | Published September 8, 2014 | Written by John Solic, MD, sleep medicine, Mount Nittany Physician Group

Healthy sleep habits a must have for back-to-school

As summer begins to wind down, new pencils, backpacks, and the perfect back-to-school outfit will soon replace swimsuits and flip-flops. As you prepare your children for the start of a new school year, it is important to remember that an established nighttime routine is also essential.

For children between the ages of three and five, between 11 and 13 hours of sleep per night is recommended. If your child repeatedly awakens during the night, poor sleep habits may be to blame. Nighttime fears and nightmares are part of normal development and are common for this age group. Sleepwalking and sleep terrors also peak during this time.

  • Develop a regular sleep schedule, where your child wakes and goes to bed about the same time each day.
  • Establish a bedtime routine that includes calming and enjoyable activities such as a bath and bedtime stories.
  • Make sure your child’s room is comfortable, dark, cool, and quiet.
  • Contact your child’s physician if he or she appears to have any problem with breathing, snoring, has unusual nighttime awakenings, has difficulty staying asleep or if sleep problems are affecting behavior throughout the day.

School-aged children:
For children between the ages of six and 12, between 10 and 11 hours of sleep per night is recommended. As school obligations and sporting activities become more regular, not getting enough sleep is common for this age group. Sleepwalking, sleep terrors, teeth grinding, nighttime fears, snoring, and noisy breathing are also common in school-aged children. If your child shows signs of irritable mood, hyperactive behavior, or poor attention and memory function, sleep deprivation may be the culprit.

  • Developing a regular sleep schedule, where your child wakes and goes to bed about the same time each day, is increasingly important for this age group.
  • Avoid caffeine found in soda, iced tea, coffee, and other products that may affect your child’s ability to get a good night’s sleep.
  • Be sure to turn off televisions, radios, computers, and hand-held games at least 30 minutes before bedtime. These stimulating activities can cause sleep problems.
  • Maintain a consistent bedtime routine, and try including a few minutes of one-on-one time with a parent to help keep communication clear.
  • Set limits to avoid conflict. If your child stalls at bedtime, make sure they know what time the lights will be turned out at night, and as a parent, stay consistent with this each evening.
  • Contact your child’s physician if he or she has difficulty falling asleep or staying asleep, snores, experiences unusual awakenings, or has sleep problems that cause disruption during the day.

The Mount Nittany Health Sleep Management Program offers diagnosis and treatment of sleep disorders that specifically affect children. For more information or to schedule an appointment with a sleep specialist, call 814.231.7277.

Similarly, Mount Nittany Physician Group pediatrics offers 13 providers between two convenient locations— Bellefonte and Boalsburg, and walk-in services are available Monday – Friday mornings from 8:00 to 11:00 in the Boalsburg location to keep your children healthy. Saturday appointments are available at the Boalsburg location from 8:00 am - 11:00 am for new and existing patients experience minor illness/injuries. For more information, visit