Getting kids back on a sleep schedule after summer fun

LEHI — Getting kids back on a routine can be a challenge — especially after a summer with late evenings. "We'd play late-night pickleball and night games with glowsticks," said Mary Millward, mom of six. "It was just such a time for us to spend time together and soak in all those moments." But now that school is back in session, Millward is focused on helping her kids settle into a steady routine — and that means making sleep a top priority. "My teenage boys — we've been really trying to get them to, 'hey, let's start to ease into this,'" she said. "And they're like, 'No, we're going to burn the midnight oil until the very last second.'" Millward knows how important it is for kids to get quality rest. "The amount of sleep they have, the quality of sleep they have has a massive impact on their behaviors, on how they interact in our home, how they perform at school (and) perform at sports," she said. Her 13-year-old daughter Ruby notices the difference, too. "It's way easier to, like, think and do math and read and all those things," Ruby said.

How much sleep do kids need? 

The American Academy of Sleep Medicine recommends:

• Ages 3-5: 10-13 hours
• Ages 6-12: 9-12 hours
• Teens: 8-10 hours

Sleep experts emphasize that getting enough rest helps kids focus and learn. "Lack of sleep really affects our ability to sustain interest and pay attention," said Dr. Peter Lindgren, a pediatrician at Intermountain Health. "If you can't focus on things, it's really hard to learn."

Tips for a smooth transition

Families still adjusting to the school-year routine can try:

• Gradually moving bedtime and wake-up times earlier.
• Keeping a consistent schedule, including weekends.
• Avoiding caffeine, especially before bed.
• Creating a calm, comfortable sleep environment.
• Steering clear of screens for at least an hour before bedtime.

"The more exposure you have to things that are light-related changes the amount of melatonin that's secreted," Lindgren said. "Darker environments help trigger that kind of response of being able to go to sleep." The Millwards aim for a consistent schedule, but Mary said it's not always perfect. "The majority of the time, something goes wrong, and that's okay," she said. "Just knowing that flexibility can be your superpower and figuring out how to roll with the punches."

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