By Dr. Celeste Gomez The transition from summer to going back to school has always been a challenge. It's so hard to put the kids back to their regular sleep schedule. Can you share tips? And how many hours is ideal for each age range, since we have three kids with age brackets from teenager to toddler? Thank you. The American Academy of Sleep Medicine has released some guidelines regarding best sleep practices and optimal sleep hours for infants and children. They recommend the following:

• Infants 4-12 months should sleep 12-16 hours (including naps) in 24 hours.
• Children 1-2 years old should sleep 11-14 hours (including naps) in 24 hours.
• Children 3-5 years old should sleep 10-13 hours (including naps) in 24 hours.
• Children 6-12 years old should sleep 9-12 hours (including naps) in 24 hours.
• Teens 13-18 years old should sleep 8-10 hours (including naps) in 24 hours.

However, the reality of changing sleep schedules and routines from “summer time” to “school time” is indeed a daunting task for parents and caregivers.  Here are some tips to help our children get back into their “school time” sleep routine.

1. Infants and Toddlers: Since infants and toddlers respond and work well with routines, it is best for you to establish a “bedtime routine” that they can follow daily. This prepares them to slow and calm down until they are ready for bed. A simple routine can be dinner time, then light or toned down play, then sponge bath or shower, then brushing of teeth followed by reading of a book or two, then starting to relax and tuck into bed. Mood and energy regulators such as a quiet room with dim lights and relaxing classical music, or applying some essential oils to help relax you child are also helpful in establishing a sleep routine.
2. Children and Teenagers: One hour prior to the desired sleeping time, all gadgets should be turned off or surrendered to parents (phones, laptops, tablets etc.) Ideally none of these screens or gadgets should be allowed inside the children’s bedroom during sleep time.
3. Have a “Transition Week” before school starts. In this week, we can slowly wake up our children an hour or two earlier each day until they finally get used to waking up at the desired time. They can also start to shower, eat breakfast, and help out in household activities as a way for them to keep their mind and body awake. Waking up early can also help them fall asleep earlier during the night.

Having enough sleep as suggested for age have various benefits for our children such as improved learning, behavior, attention, memory, mental, emotional, and physical health. Dr. Celeste Gomez, M.D. , DPPS is a Visiting Consultant in The Medical City and an Active Consultant in Victor R. Potenciano Medical Center. A graduate of the University of the Philippines, College of Medicine, she is currently a Diplomate of the Philippine Pediatric Society. As a member of the IFM with a medical background, Dr. Celeste balances conventional medicine with appropriate and in-depth personal nutritional and lifestyle advice. She enjoys regular tennis sessions, swimming, and windsurfing.