Bedtime Bliss

Hey there, time traveller!
This article was published 25/06/2022 (816 days ago), so information in it may no longer be current.

Students are back in class after a school year filled with interruptions, unknowns and apprehension. For many, it’s been a while since they’ve needed to worry about that early-morning alarm, after summer break and remote learning.

Maybe they’re up late worrying about what school will be like. For others, it’s the lack of routine – and sleep-preventing habits they’ve picked up – making it tough to get that much-needed rest.

“A lot of the school-aged kids are persisting in their routines and habits that they’ve developed for a year and a half with staying up later and waking up later. They’re missing that natural routine that going to school provides,” says child psychiatrist Dr. Andrew Hall, Medical Director of the Manitoba Adolescent Treatment Centre. “The brain gets in that circadian rhythm and makes it difficult for kids to get up for school in the morning – but they have to get up, so a lot of kids are running on not enough sleep.”

Poor sleep can make students prone to frustration and irritability, and can affect their attention, focus, memory, behaviour, reaction time, thinking, athletic performance and even creativity, Dr. Hall says.

These routines are particularly crucial in the fall when teachers are getting to know new kids in their classrooms, and students are getting to know the expectations of a new teacher, new classes or a new school, says Lisa Passante, a school social worker with Pembina Trails School Division.

“We’re all in this climate of heightened anxiety, even if people feel like they’re coping well, and it’s put us on alert a bit. So schools are being extra thoughtful, making a conscious effort this fall to be thinking about regulation and the emotional well-being and safety of students,” Passante says.

The Canadian Pediatric Society says children ages six to 12 should get between nine and 12 hours of sleep per day, and teens age 13 to 18 need eight to 10 hours. Dr. Hall suggests parents count back from the time kids need to wake up for school to determine their ideal bedtime, then make sure they turn off the electronics at least an hour before that.

While increased screen time during the pandemic has allowed many students participate in remote learning and stay in touch with friends, it’s one of the things that may be affecting sleep habits negatively, Dr. Hall explains.

“Any TV screen, iPad, cell phone – if it’s a blue light, it will wake your brain up. So we suggest no screens at least an hour before bedtime, and if you can, try to get screens out of the bedroom.”

He also sees caffeine as a problem, and suggests limiting it for four to six hours before bed.

“Suddenly caffeine has gotten into school-aged kids in the form of an iced mocha or iced cappuccino…or with energy drinks. Maybe they’re having it right after school, and it’s waking their brain up artificially for the evening when it really needs to get that sleep to be restorative.”

Being strategic about focusing on a routine – and encouraging kids to be more active during the daytime but not right before bed – will make a huge difference, Dr. Hall says. He’s worked with families in the past who were showing possible signs of Attention-Deficit/Hyperactivity Disorder (ADHD) or depression, but when put on an effective sleep schedule, instead of medication, their symptoms disappeared.

“The effects of poor sleep can actually mimic symptoms of mental health disorders. I’ve seen this a number of times.”