With the new school year coming up towards the end of this month, many families may need to start thinking about getting themselves and their kiddos back into school ready routines.

Greene County Public Health Director Shelby Cooklin advises families to gradually shift bedtime and wake-up times 15-30 minutes earlier each night until you are where you want to be for school. According to the Centers for Disease Control and Prevention (CDC), children 6-12 years old should get 9-12 hours of sleep in a day and teenagers should get 8-10 hours of sleep. Cooklin explains why it is important to get enough sleep to avoid possible irritability and lack of focus.

“Getting enough sleep is essential to allow for physical, emotional and cognitive development. Sleep supports memory, learning, mood regulation and immune function. So kids who are well rested are more alert, able to better focus in class and generally perform better academically and socially.”

Cooklin advises to also limit the amount of recreational screen time for school youth to 1-2 hours per day and to make sure screens are shut off at least one hour before bedtime.

“Blue light from screens can interfere with melatonin production making it harder for kids to fall asleep. Establishing a screen free wind down period helps the brain and body relax before bed.”

Cooklin suggests doing quiet activities before bed like reading or journaling. She adds that families should also reinstate having regular meal times, and practice getting them back into early morning habits such as getting dressed, eating breakfast and preparing for the school day. Cooklin says re-establishing a routine before school starts is the key to having a smooth transition back into school.