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March Counselor Connection

Posted Date: 03/09/26 (08:00 AM)
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At Rapoport Academy, we are committed to encouraging, supporting, and empowering our students to become their best selves. The counseling team appreciates the opportunity to support your child's mental health and wellness.

😴 National Sleep Awareness Week (3/9-3/13)

Helping Students Thrive Through Healthy Sleep Habits

Sleep is one of the most powerful (and free!) tools we have to support our children’s academic success, emotional regulation, and overall health. During National Sleep Awareness Week, we’re highlighting simple ways families can support strong sleep habits at every age.

Healthy sleep supports:
✨ Focus & attention in class
✨ Emotional regulation & mood stability
✨ Memory & learning
✨ Physical growth & immune health
✨ Mental health & stress management

The National Sleep Foundation recommends:
  • Preschoolers (3–5 years): 10–13 hours
  • School-age (6–13 years): 9–11 hours
  • Teens (14–17 years): 8–10 hours
 

🌙 PreK–5th Grade: Building Strong Sleep Foundations

Young children thrive on routine!

🛏 Tips for Families:
  • Keep a consistent bedtime and wake time (even on weekends).
  • Create a calm bedtime routine: bath → book → bed.
  • Avoid screens at least 1 hour before bedtime.
  • Use nightlights sparingly and keep bedrooms cool and quiet.
  • Watch for overtired signs (hyperactivity can mean exhaustion!).

🌜 Middle School (6–8): Sleep & Changing Bodies

Puberty shifts the body’s internal clock, making it harder for tweens to fall asleep early — but they still need 9–11 hours.

🛏 Tips for Families:
  • Encourage devices to charge outside the bedroom.
  • Help your child plan homework earlier in the evening.
  • Limit caffeine (especially after 2 PM).
  • Model healthy sleep habits yourself.

🌌 High School (9–12): Sleep & Mental Health

Teens naturally feel more alert later at night, but early school start times make adequate sleep challenging.
Chronic sleep deprivation is linked to:
  • Increased anxiety & depression
  • Lower academic performance
  • Increased risk-taking behaviors

🛏 Tips for Families:
  • Support a realistic homework & activity balance.
  • Encourage a “wind-down routine” (music, reading, journaling).
  • Keep bedrooms dark — blackout curtains can help.
  • Help teens track how they feel after a full night’s sleep.
 
📵 The Screen & Sleep Connection
Blue light from phones, tablets, and gaming systems can delay melatonin production (the hormone that helps us sleep).
Try:
  • A family “tech curfew”
  • Night mode settings
  • Charging stations outside bedrooms
  • Replacing scrolling with reading or calming music
🌙 Small Changes = Big Impact
Even adjusting bedtime by 20–30 minutes can improve mood, focus, and energy.
Let’s work together to help our students rest, recharge, and thrive!

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