Good Sleep Habits for Success at School

Posted on November 22, 2011

A good night’s sleep may be the key to good health and a successful school year. Dr. Anoop Karippot, a member of the American Academy of Sleep Medicine, recommends the following steps.

Establish a structured and consistent bedtime routine and schedule.
Use bed only for sleeping; avoid using it for entertainment or punishment.
Refrain from watching television, using computers or video games prior to bedtime or in bed.
Make the bedroom quiet, dark and comfortably cool.
Warm shower or bath at bedtime will help to relax.
Avoid foods or drinks that contain caffeine, such as soda, in the evening.
Refrain from going to bed hungry; a light snack may help.
Exercise helps, but avoid exercising three to four hours before bedtime.

According to Dr. Karippot, sleep disorders are highly prevalent in school-age children but often go unrecognized and mislabeled as behavioral problems. He recommends watching for symptoms of loud snoring, pauses in breathing at night, choking sounds or gasps for air, restlessness at night with tossing, turning or kicking, difficulty waking up in the mornings, sleep walking, bedwetting, uncontrollable night terrors, inability to fall or stay asleep and excessive daytime sleepiness. These children may benefit from seeing a pediatric sleep specialist.

Dr Anoop Karippot is the Director, Snoring & Sleep Center at AKANE Institute of Allergy, Asthma & Sleep Medicine located in Scripps Ranch. He specializes in sleep apnea, insomnia, restless legs,narcolepsy and other sleep disorders.