Adjusting sleep schedules ahead of new school year

As the start of a new school year gets closer for some students in the Borderland, many parents are also getting ready for a new routine.

A new routine means going to sleep earlier and up early in the morning for school. That can be a challenge after kids were used staying up later than usual during the summer break.

Dr. Erasto Cortes, medical director of the Del Sol Sleep Orders Center said while it typically takes adults three days to adjust to a new schedule, children take longer.

Cortes said teenagers need nine to ten hours of sleep, children younger than thirteen should get a “solid” ten hours of sleep.

“The younger the child, the more sleep they need,” said Dr. Cortes.

A major factor that keeps children up a night is the screen time before bed.

Cortes said using a tablet, watching videos on a phone or playing video games will impact the amount of sleep children get.

The blue light emitted from phones and tablets tells the brain it’s still daytime, making it harder for children to go to sleep.

Cortes said it takes thirty minutes to an hour darkness before your brain starts to transition into a “sleepy phase.”

The eyes communicate to the brain that it is dark, then the brain produces the hormone melatonin which tells the body it is time for sleep.

Cortes said it takes children about a week to adjust to a new schedule.