Getting Sleep Back on Track for Fall

Establish a consistent sleep schedule with a regular bedtime and wake time. Each night move bedtime earlier by 15 minutes, and each morning move wake time up 15 minutes until children are getting the minimum of 9-10 hours and adolescents a minimum of 8-9 hours to be successful in school.

Have everyone in the house follow healthy sleep habits including consistent sleep schedules, a relaxing bedtime routine and no technology in the bedroom. When parents make sleep a priority, children will also understand the importance of sleep for health and academic success.

At least 30 minutes before bedtime, turn off all electronics and allow your child time to wind down. A consistent bedtime routine should include relaxing activities, such as a bath and reading time.

Keep bedrooms cool, dark, and comfortable.

Remove computers, televisions, video games, tablets and cell phones from your child's room. Create a central charging station where everyone in the family “tucks their technology in” at a certain time (e.g., 8:00 p.m.) each night.

Bedtimes and wake times should not vary by more than an hour on the weekends. Don't use the weekend to catch-up on sleep. Once a schedule is established, stick with it.