School Counselor Newsletter

As we navigate the final stretch of the school year, I wanted to take a moment to address a topic that is often overlooked but essential for our students' overall well-being: sleep hygiene. Adolescence is a time of significant changes in sleep patterns and habits, and establishing healthy sleep habits is crucial for your child's physical health, mental health, and academic success.

Teenagers require about 8-10 hours of sleep per night for optimal health and functioning. However, many adolescents fall short of this recommended amount due to various factors such as busy schedules, electronic devices, and social activities. It's essential to recognize the importance of prioritizing sleep and its impact on your child's overall health and performance.

Research has consistently shown that adequate sleep is linked to improved academic performance, cognitive function, and mood regulation. By prioritizing sleep hygiene, you are not only supporting your child's overall health but also setting them up for success in school and beyond.

1. Consistent Sleep Schedule: Encourage your child to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate the body's internal clock and promotes better sleep quality.

2. Create a Relaxing Bedtime Routine: Establish a calming bedtime routine to help your child unwind and prepare for sleep. This could include activities such as reading, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation.

3. Limit Screen Time Before Bed: Electronic devices emit blue light, which can disrupt the body's natural sleep-wake cycle. Encourage your child to power down electronic devices at least an hour before bedtime and avoid using screens in the bedroom.

4. Create a Sleep-Friendly Environment: Ensure that your child's bedroom is conducive to sleep by making it dark, quiet, and comfortable. Consider investing in room-darkening shades, white noise machines, or comfortable bedding to enhance sleep quality.

5. Monitor Caffeine Intake: Limit your child's consumption of caffeinated beverages, especially in the afternoon and evening. Caffeine can interfere with sleep and contribute to difficulty falling asleep or staying asleep.

6. Encourage Physical Activity: Regular exercise can promote better sleep quality and help your child feel more alert and energized during the day. Encourage your child to engage in physical activities they enjoy, but avoid vigorous exercise close to bedtime.

https://www.cdc.gov/healthyschools/sleep.htm#:~:text=Students%20should%20get%20the%20proper,poor%20mental%20health%2C%20and%20injuries.