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With the first day of school approaching, Grand Erie Public Health is encouraging families to start rebuilding sleep and activity routines that may have slipped during the summer.
Public health nurse Emily Smolarz says getting enough sleep is important for students of every age. Children between six and 13 should aim for nine to 11 hours each night, while teens aged 14 to 17 should get eight to 10 hours.
She recommends creating a bedroom that is dark, quiet, cool and, when possible, free of screens. Families can also introduce a relaxing routine about 30 minutes to an hour before bedtime, using activities such as reading to help children wind down.
Movement during the day can also support better sleep. Smolarz says children and teens aged five to 17 should aim for at least 60 minutes of physical activity each day and avoid sitting for long periods.
She adds that activity does not have to mean organized sports. Walking the dog, cutting the grass, vacuuming or simply getting outside can all keep kids moving as families prepare for school.
Written by Jeremy Hall
