As summer vacation comes to an end, parents and guardians should be adjusting the sleeping habits of their children, especially adolescents. The National Sleep Foundation and Central Peninsula General Hospital’s Sleep Center offer the following tips that should be maintained throughout the school year.

· Establish a school year sleep routine, which should ideally begin one to two weeks before school starts by introducing a gradual change in the teen’s sleep schedule, such as going to bed 15-30 minutes earlier each night. This change will allow the body’s natural sleep rhythm the time necessary to adjust to the new schedule. Once the regular bedtime and wake up time is established, it should be maintained throughout the school year, even on weekends.

· Establish a regular bedtime routine. Bedtime routines are important, regardless of a child’s age. It should include at least 15-30 minutes of calm, soothing activities. Television, exercise, computer and telephone use should be discouraged, and caffeine (found in beverages, chocolate and other products) should be avoided in the hours before bedtime.

· Achieve a balanced schedule. Identify and prioritize a teen’s activities that allow for downtime and sufficient sleep time. Help students avoid an overloaded schedule that can lead to stress and difficulty coping, which contribute to poor health and sleep problems.

· Look for signs of sleep deprivation and sleepiness in your child. These signs, not always obvious, can include difficulty waking in the morning, irritability late in the day, falling asleep spontaneously during quiet times of the day, sleeping for extra long periods on the weekends.

· Let the sunshine in. Bright light can help awaken your teen in the morning, but should be avoided in the evening.

· Be a good role model. Make sleep a priority for yourself and your family by practicing good sleep habits, creating a home environment conducive to healthy sleep habits, and establishing regular sleep.

Information about teens and sleep can be found in the NSF publication, “Adolescent Sleep Needs and Patterns,” in the publications section of the Foundation’s Web site, www.sleepfoundation.org where there is also more general information and tips about sleep.

Central Peninsula General Hospital’s Sleep Center is a member of the National Sleep Foundations, working with NSF as a Community Sleep Awareness Partner.