--- title: Returning to School-Night Bedtimes description: Vacation is almost over and school starts soon! Are you and the kids ready for early mornings and the school routine? image: http://advancedsleepmedicine.files.wordpress.com/2013/07/2-kids-school.jpg?w=239 --- **[![ASMS_logo_shadow_round](https://299691.hs-sites-na2.com/hs-fs/hubfs/ASMS_logo_shadow_round.png?width=200&name=ASMS_logo_shadow_round.png "ASMS_logo_shadow_round")](https://299691.hs-sites-na2.com/)** **Advanced Sleep Medicine Services, Inc.** The Sleep Experts`®` (877) 775-3377 ## Sleep Better, Live Better Blog ### *We believe that education is the first step to finding better sleep. Our articles educate people on sleep news, sleep disorders, and sleep care to help them achieve better health and live better lives. * *Thanks for joining the conversation.* ## [Returning to School-Night Bedtimes](https://299691.hs-sites-na2.com/blog/returning-to-school-night-bedtimes) Posted by [Julia Steele Rodriguez](https://299691.hs-sites-na2.com/blog/author/julia-steele-rodriguez) Find me on: [Facebook ](https://www.facebook.com/julia.steele818) [LinkedIn](http://www.linkedin.com/in/juliasteele) [Twitter ](https://twitter.com/juliasteelerod) Jan 4, 2014 7:30:00 AM Winter holidays are a time of great fun for kids, when looser schedules can translate to looser rules around the house, and things like bedtimes are more negotiable. What’s tough on the whole family is readjusting to the school routine of early bedtimes and early mornings. To help transition smoothly from hectic holidays and into a new year, we laid out nine tips for getting your family back on school-year sleep schedules: **1. Start getting into the groove of the new sleep schedule as early as possible before school starts again, so your family is prepared for the first day back school. This may mean an early bed** **2. The key to waking up on time is to go to bed on time. [Child psychologists](http://www.webmd.com/parenting/guide/sleep-children) recommend the following guidelines for amounts of sleep based on age:** ![2 kids school](http://advancedsleepmedicine.files.wordpress.com/2013/07/2-kids-school.jpg?w=239) - Children 3-6 years old typically require 10 to 12 hours of sleep a day (including naps). This age group usually goes to bed between 7 and 9 p.m. and wakes up around 6 and 8 a.m. - Children 7-12 years old get on average 10 - 11 hours per day. There is a wide range of bedtimes, from 7:30 to 10 p.m., as well as total sleep times, from 9 to 12 hours - Children 12-18 years olds are recommended to get 8-9 hours of sleep per day. Many teenagers actually may need more sleep than in previous years but social pressures make it difficult for this age group to get more than 9 hours of quality of sleep a night. **3. Have your child turn off their electronics at least one hour before bedtime.  To reduce temptations, remove electronics from the room when you put your kids down for bed.** **4. Use only the bed for sleeping, not other activities such as studying or reading. Try having your child read in another place, such as a bean bag chair. This makes the bed a relaxing sleeping environment.** **5. Try to eliminate caffeine from your child’s diet. If it is necessary, limit the caffeinated foods to before lunchtime** **6. Set clear and consistent expectations for what time the lights must be out. If you give into a child’s demands for “more stories” or “more playtime”, it will be harder to refuse next time you try to put them to bed.** **7. Meal times have an impact on sleeping times. To more closely mimic conditions during the school year, have your children eat meals the same time they would when school starts back up.**![breakfast kid](http://advancedsleepmedicine.files.wordpress.com/2013/07/breakfast-kid.jpg?w=300) **8. Make sure that the room is dark and cool  to help create a comfortable sleeping environment.** **9. Set a back-to-school sleep routine for yourself. Kids will be more likely to follow suit if the changes in sleep are family-wide.** Switching out of the holiday and vacation mentality and into the hustle-and-bustle of the school year is difficult. **Get ready now with these easy 9 tips for a smooth transition back into the school routine!** **Subscribe to our blog for more info about sleep health and good habits.**   ** ** Topics: [Good Sleep Habits](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits), [Kids and Sleep](https://299691.hs-sites-na2.com/blog/topic/kids-and-sleep) ## Share this blog post: [![Share on Facebook](https://static.hubspot.com/final/img/common/icons/social/facebook-24x24.png)](http://www.facebook.com/share.php?u=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on LinkedIn](https://static.hubspot.com/final/img/common/icons/social/linkedin-24x24.png)](http://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on Twitter](https://static.hubspot.com/final/img/common/icons/social/twitter-24x24.png)](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&source=tweetbutton&text=Returning%20to%20School-Night%20Bedtimes) [![Share on Pinterest](https://static.hubspot.com/final/img/common/icons/social/pinterest-24x24.png)](http://pinterest.com/pin/create/button/?url=https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Dpinterest&media=) [![Share on Email](https://static.hubspot.com/final/img/common/icons/social/email-24x24.png)](mailto:?subject=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Demail%20&body=Check%20out%20https%3A%2F%2F299691.hs-sites-na2.com%2Fblog%2Freturning-to-school-night-bedtimes%3Futm_medium%3Dsocial%26utm_source%3Demail) ### Subscribe to Email Updates Search our blog Search ### Posts by Topic - [Children and Sleep (1)](https://299691.hs-sites-na2.com/blog/topic/children-and-sleep) - [Coffee (1)](https://299691.hs-sites-na2.com/blog/topic/coffee) - [CPAP Alternatives (2)](https://299691.hs-sites-na2.com/blog/topic/cpap-alternatives) - [CPAP Supplies (9)](https://299691.hs-sites-na2.com/blog/topic/cpap-supplies) - [CPAP Treatment (25)](https://299691.hs-sites-na2.com/blog/topic/cpap-treatment) - [Diabetes (2)](https://299691.hs-sites-na2.com/blog/topic/diabetes) - [Doctor's Opinion (4)](https://299691.hs-sites-na2.com/blog/topic/doctors-opinion) - [Economics of Sleep Medicine (15)](https://299691.hs-sites-na2.com/blog/topic/economics-of-sleep-medicine) - [Good Sleep Habits (59)](https://299691.hs-sites-na2.com/blog/topic/good-sleep-habits) - [Health Insurance (20)](https://299691.hs-sites-na2.com/blog/topic/health-insurance) - [Heart Disease (2)](https://299691.hs-sites-na2.com/blog/topic/heart-disease) - [Insomnia (2)](https://299691.hs-sites-na2.com/blog/topic/insomnia) - [Job-Related Sleep Disorders (7)](https://299691.hs-sites-na2.com/blog/topic/job-related-sleep-disorders) - [Kids and Sleep (20)](https://299691.hs-sites-na2.com/blog/topic/kids-and-sleep) - [Narcolepsy (1)](https://299691.hs-sites-na2.com/blog/topic/narcolepsy) - [Preparing for your sleep study (2)](https://299691.hs-sites-na2.com/blog/topic/preparing-for-your-sleep-study) - [Sex and Sleep (7)](https://299691.hs-sites-na2.com/blog/topic/sex-and-sleep) - [Sleep and Exercise (1)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-exercise) - [Sleep and Society (41)](https://299691.hs-sites-na2.com/blog/topic/sleep-and-society) - [Sleep Apnea (60)](https://299691.hs-sites-na2.com/blog/topic/sleep-apnea) - [Sleep Business (3)](https://299691.hs-sites-na2.com/blog/topic/sleep-business) - [Sleep Disorders (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-disorders) - [Sleep Studies (30)](https://299691.hs-sites-na2.com/blog/topic/sleep-studies) - [Telemedicine (1)](https://299691.hs-sites-na2.com/blog/topic/telemedicine) - [Treating Sleep Apnea (29)](https://299691.hs-sites-na2.com/blog/topic/treating-sleep-apnea) - [Women and Sleep (14)](https://299691.hs-sites-na2.com/blog/topic/women-and-sleep) ### Most viewed posts ### Recent Posts **Contact Us:** Advanced Sleep Medicine Services, Inc. Corporate Office 17835 Ventura Blvd. Suite 300 Encino, CA 91316 Phone (877) 775-3377 Fax (877) 855-6227  [info@sleepdr.com](mailto:info@sleepdr.com) ## **Top Links:** [Frequently asked questions (FAQs) ](http://www.sleepdr.com/frequently-asked-questions)[Download Service Request Form (Rx) ](http://www.sleepdr.com/service_request_form)[Request medical records ](http://www.sleepdr.com/request-medical-records)[See a complete list of locations ](http://www.sleepdr.com/locations)[Schedule an appointment ](http://www.sleepdr.com/schedule)[Sleep Better, Live Better Blog ](http://www.sleepdr.com/sleepbetterblog)[Contact us](http://www.sleepdr.com/contact) **About Us:** Our mission is to empower sufferers of sleep disorders, like sleep apnea, to lead more fulfilling lives by improving their sleep. We believe that by caring for and educating our patients and diagnosing and treating their sleep disorders we can help them achieve better health. With 20 locations across California, we are the leading provider of in-center and in-home (HST) sleep studies, PAP therapeutic devices, and replacement PAP supplies. We are contracted with more than 300 medical groups and commercial health plans. We partner with independent physicians who are at the forefront of the field of sleep medicine and together we provide high-quality, affordable, result-oriented and patient-centric diagnostic and therapeutic sleep medicine services. We strive to make all our interactions with patients, referring physicians, coworkers, and others courteous, caring and professional and we consider each interaction with our patients as an opportunity to live up to our commitment to the highest standards of patient care.  ### Subscribe to our blog: [![Twitter link](https://299691.hs-sites-na2.com/hubfs/twitter-865437-edited.png "Twitter link")](https://twitter.com/mysleepdr)[![Facebook link](https://299691.hs-sites-na2.com/hubfs/facebook-square-750598-edited.png "Facebook link")](https://www.facebook.com/AdvancedSleepMedicine)[![LinkedIn link](https://299691.hs-sites-na2.com/hubfs/linkedin-815276-edited.png "LinkedIn link")](https://www.linkedin.com/company/advanced-sleep-medicine-services-inc) ## Original photos by Francisco Crow [www.fc-images.net](http://www.fc-images.net) All rights reserved. Our administrative offices AND sleep centers will be closed on Monday, September 5, 2016 in observance of the Labor Day holiday.