As the days of summer come to a close, Canadian parents are gearing up to send their kids back to school. However, the transition from summer vacation to school routine can be challenging, particularly when it comes to getting children out of bed on time. According to experts, the relaxed schedules and disrupted sleep patterns of summer break make it difficult for families to establish a sleep routine.
Dr. Indra Narang, a sleep physician at the Hospital for Sick Children in Toronto, explains that over the summer, everyone tends to lose their routines, especially in terms of sleep. This disruption affects not just one child, but the entire family. Teenagers, in particular, struggle to get the recommended eight hours of sleep. Narang emphasizes the importance of reestablishing a routine to ensure teens get enough sleep to function well at school.
Canadian guidelines suggest that children aged five to 13 should get nine to eleven hours of uninterrupted sleep each night, while teenagers aged 14 to 17 require eight to ten hours. However, a recent survey by Sleep Country reveals that only 52% of school-aged children in Canada are getting the recommended amount of sleep, despite 77% of parents believing their kids are getting sufficient rest. Unfortunately, one in four Canadian children are actually sleep deprived, according to the Public Health Agency of Canada.
Experts attribute children’s inadequate sleep to factors such as staying up too late, using electronic devices, and inconsistent bedtimes. Margaret Eaton, national CEO of the Canadian Mental Health Association, stresses the importance of prioritizing sleep and making bedtime something children look forward to.
Paying attention to sleep is crucial, as insufficient rest can lead to various health issues, including hypertension, obesity, Type 2 diabetes, cardiovascular disease, and impaired immune function. It can also negatively impact children’s mental health, leading to hyperactivity, stress, and poor overall well-being. Additionally, inadequate sleep may hinder academic performance and have long-term consequences if unhealthy sleep habits persist into adolescence and adulthood.
Dr. Narang views sleep deprivation as a public health crisis affecting both children and adults. Raising awareness and promoting good sleep hygiene practices within the whole family are necessary to address the issue effectively. To improve sleep routines for children, Canadian parents are advised to invest in comfortable bedding, create a sleep-friendly environment, and encourage children to sleep in their own beds. Establishing a regular bedtime routine a few weeks before school starts is also recommended, gradually shifting bedtime earlier by 15-minute increments. In addition, parents should ensure no electronics are allowed in the bedroom, keep the room cool and calm, avoid caffeine before bedtime, establish a fixed wake-up time, and discourage daytime napping. Finally, engaging in activities such as reading, journaling, or listening to music can assist in falling asleep.
By taking these steps and understanding the significance of sleep, parents can promote healthier sleep habits for their children and mitigate the risks associated with insufficient rest.
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