Back to school: Local pediatrician encourages parents to establish bedtime routines, practice sleep hygiene

Doctor Dana Mayo from Middle Georgia Pediatrics says prioritizing sleep hygiene is crucial for children.

MACON, Georgia (41NBC/WMGT) – As students head back to school across Middle Georgia, a local pediatrician addresses the importance of establishing a bedtime routine.

Doctor Dana Mayo from Middle Georgia Pediatrics says prioritizing sleep hygiene is crucial for children. Mayo encourages parents to figure out a schedule that works for their family and stick to it.

“Dinner at 6 p.m. or 6:30 p.m., take their shower before they get in the bed, and maybe just read a book before they fall asleep. Something like that would be good,” suggests Mayo.

Mayo also recommends to keep phones, computers and TV’s out of the bedroom at night. Mayo says to turn off all technology 1-2 hours before you go to bed.

“Those bright lights that you see on the screen really wake you up.They reset your entire sleep pattern,” says Mayo.

If a calming bath time routine and lack of screen time still doesn’t help, Mayo says to you can use melatonin for your children.

“I recommend a lot of times, you know, use it for a couple of weeks and by then usually their sleep patterns reset and then you don’t have to use it anymore,” says Mayo.

Jurand Thomas is a Macon father who says he has established a bedtime routine that works for his family.

“I put them in the bed at 8 o’clock, they get right in the bed. No crying, no whining, no arguing. They go right in the bed and they go to sleep,” says Thomas.

Candice Emerson is a local mother who says she uses a sound machine and blackout curtains for her children.

The important thing to remember is to be patient when figuring out what works for your family.

“You know you have to try stuff. One thing my momma did tell me was that there’s no book on parenting, so you just have to try stuff, ” says Thomas. “Whatever works for you and your kids, stick with it.”