As the final weeks of summer draw to a close, Canadian parents are gearing up to send their children back to school. However, the transition of getting kids back on a proper sleep schedule may pose a challenge.
The summer break often disrupts children’s daily routines and sleep patterns, making it more difficult to readjust to the school routine, according to experts.
Dr. Indra Narang, a sleep physician at the Hospital for Sick Children in Toronto, explained, “I think what we see over the summer is everybody loses their routine, especially with regards to sleep. And it’s not typically just one child, it typically is children and families (that) lose all their habits.”
For many teenagers, meeting the recommended eight hours of sleep remains elusive. Narang emphasized that the most significant hurdle for this age group is reestablishing a consistent sleep routine to ensure both sufficient sleep duration and quality as they return to school.
Canadian guidelines recommend
Children aged five to 13 should aim for an uninterrupted nine to 11 hours of sleep per night, while teenagers aged 14 to 17 should target eight to 10 hours of restful sleep.
A recent survey conducted by Sleep Country and Leger found that 52 percent of Canadian school-aged children receive eight to nine hours of sleep, and 77 percent of parents believe their kids are getting sufficient sleep. However, the Public Health Agency of Canada (PHAC) and the Leger survey revealed that one in four Canadian children is not getting enough sleep.
Margaret Eaton, national CEO of the Canadian Mental Health Association, expressed concern for this group that is struggling with their sleep, saying,
“We’re concerned about that group that is not doing that well with their sleep.”
The primary reasons cited by parents for their children’s inadequate sleep include staying up too late, excessive use of electronic devices, and inconsistent bedtimes, as revealed by the survey.
Margaret Eaton emphasized the importance of prioritizing sleep and bedtime for children, making it something they look forward to. A good night’s sleep not only enhances children’s physical health and emotional well-being but also improves their overall quality of life, according to PHAC.
Conversely, children who don’t get enough sleep report hyperactivity, stress, and poor mental health. Research suggests that sleep deprivation can lead to various health problems, including hypertension, obesity, Type 2 diabetes, cardiovascular disease, and impaired immune functioning. Children with chronic sleep deprivation are also less likely to reach their academic potential, underscoring the “long-term consequences” of inadequate sleep, warned Dr. Indra Narang.
Dr. Narang described sleep deprivation as a “public health crisis” affecting both children and adults in Canada, emphasizing the importance of raising awareness to address the issue. She stressed that the entire family should adopt good sleep hygiene practices.
Canadian parents who participated in the Leger survey reported taking several steps to help their children sleep better as the new school year approaches. These measures included investing in new pillows, mattresses, and bedding, creating a sleep-friendly environment, and encouraging children to sleep in their own beds.
To establish a sleep routine, it’s advisable to begin enforcing a regular bedtime routine a few weeks before the start of school. Parents can gradually adjust bedtime earlier by 15-minute increments while keeping electronic devices out of the bedroom and ensuring a cool and calm sleeping environment.
Children should avoid consuming caffeine before bedtime, maintain a consistent wake-up time, and refrain from daytime napping, according to Dr. Narang. She also recommended engaging in activities such as reading a book, journaling, or listening to soothing music for those who have difficulty falling asleep.
