Sleep Archives - Pediatric Center

Keeping Your Child’s Sleep Schedule on Track During the Holidays

Dec 12, 2025 | Sleep, Sleeping Tips

The holiday season is a magical time filled with family gatherings, twinkling lights, and excited children eagerly awaiting Santa’s arrival. But amid all the festivities, one thing that often gets disrupted is your child’s sleep schedule, and that can quickly turn holiday magic into holiday mayhem.

Late-night parties, traveling across time zones, sugary treats at every turn, and the general excitement of the season can leave both parents and children exhausted. At Pediatric Center, with locations in Idaho Falls and Rigby, Idaho, we understand the challenge of balancing holiday fun with healthy sleep habits. Here’s how you can help your little ones get the rest they need while still enjoying the season.

Why Sleep Matters During the Holidays

Children thrive on routine, and sleep is one of the most important aspects of their daily schedule. When sleep is disrupted, you might notice your child becoming cranky, hyperactive, or unusually emotional, all signs that they’re overtired. Adequate sleep supports:

Healthy immune function (important during cold and flu season)
Emotional regulation and mood stability
Learning and memory consolidation
Physical growth and development
Overall behavior and cooperation

Tips for Better Holiday Sleep

1. Stick to Bedtime Routines as Much as Possible

Even if you’re staying at Grandma’s house in Rigby or traveling out of state, try to maintain your child’s normal bedtime routine. Bath time, brushing teeth, reading a favorite story, and other calming rituals signal to your child’s body that it’s time to wind down. Consistency is comforting, especially when everything else feels different and exciting.

2. Build in Buffer Time

If you have a late holiday event, like a Christmas Eve gathering or New Year’s celebration, plan ahead. Allow for an extra nap earlier in the day or an earlier bedtime the following night to help your child catch up on missed sleep. Think of it as a sleep “bank account” where you can make withdrawals and deposits as needed.

3. Create a Sleep-Friendly Environment Anywhere

Whether you’re at home in Idaho Falls or visiting relatives, recreate the sleep environment your child is used to. Pack a familiar blanket, their favorite stuffed animal, or a portable white noise machine. These comfort items can make an unfamiliar sleeping space feel more like home and help ease the transition.

4. Be Realistic About Schedules

Let’s be honest: some flexibility is necessary during the holidays. It’s okay to let bedtime slide a bit for special occasions like Christmas Eve or a family reunion. The key is to get back on track within a day or two. One late night won’t ruin everything, but several in a row can create a sleep deficit that’s hard to recover from.

5. Watch for Overtired Signs

Sometimes children become so overtired that they actually appear hyperactive rather than sleepy. If your child is unusually wound up, refusing to settle down, having meltdowns, or showing other difficult behavior, they might need rest rather than more stimulation. Don’t be afraid to excuse yourself from an event early or skip something if your child clearly needs sleep.

6. Limit Sugar and Screen Time Before Bed

Holiday treats are everywhere, but too much sugar close to bedtime can interfere with sleep quality. Similarly, the blue light from tablets, phones, and TVs can suppress melatonin production and make it harder for children to fall asleep. Try to avoid screens at least an hour before bedtime, even during holiday movie marathons.

7. Keep Daytime Routines Consistent

When school is out and the regular schedule goes out the window, try to maintain some structure to your days. Regular meal times, outdoor play, and quiet time can all help anchor your child’s day and make bedtime easier.

When to Seek Help

While occasional sleep disruptions are normal during the holidays, if your child consistently struggles with sleep (whether it’s difficulty falling asleep, frequent night wakings, or chronic overtiredness) it may be worth discussing with a pediatrician.

At Pediatric Center, our experienced team can help identify underlying sleep issues and provide guidance tailored to your child’s specific needs. We serve families throughout Idaho Falls, Rigby, and the surrounding areas.

Finding Balance

Remember, the goal isn’t perfection: it’s balance. A well-rested child equals happier holidays for everyone, but it’s also important to create special memories and enjoy the festivities. By protecting sleep when you can and being strategic about when you’re flexible, you can help your family navigate the season with more joy and less stress.

The holidays will be over before you know it, and you’ll be able to return to your regular routine. In the meantime, do your best to maintain healthy sleep habits while still soaking in the magic of the season.

Have questions about your child’s sleep patterns or other health concerns? We’re here to help!

The information provided in this blog is for educational purposes only and is not intended as medical advice. If you have concerns about your child’s development or suspect they may have autism, please consult with a healthcare professional or pediatric specialist. The Pediatric Center is here to offer guidance, diagnosis, and personalized care. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding your child’s health and development.

Back-to-School Health Guide: Immunizations, Sleep, Nutrition, and Mental Well-Being

Aug 28, 2025 | Anxiety, Back to School, Education, Healthcare, Illnesses, Prevention, Sleep, Sleeping Tips

The first few weeks of school are exciting but can also be overwhelming for kids and parents alike. Between adjusting to new routines, keeping up with homework, and staying healthy in group settings, it’s important to give children the tools they need to succeed. Beyond academics, focusing on immunizations, sleep, nutrition, and mental health can help your child feel their best and thrive throughout the school year.

Key Takeaways

Immunizations protect your child and their classmates from preventable illnesses.
Healthy sleep schedules improve attention, mood, and classroom performance.
Balanced nutrition provides lasting energy for long school days.
Mental health support helps children manage stress and back-to-school anxiety.

Immunizations: Protection for the Classroom

Now that your child is surrounded by classmates every day, making sure they are up to date on immunizations is more important than ever. Vaccines help reduce the spread of illnesses like measles, whooping cough, and the flu—diseases that can spread quickly in schools. Even one child falling behind on vaccines can put others at risk, especially younger siblings at home or children with weakened immune systems.

If you haven’t reviewed your child’s immunization records this school year, schedule a visit with one of our Pediatric Center providers. Many schools also require updated records, so staying current keeps your child protected while ensuring compliance with school policies.

Sleep: The Key to Focus and Growth

Transitioning from late summer nights to early school mornings can take time. Now that school has started, you may notice your child struggling with fatigue, irritability, or difficulty focusing. These are often signs that they aren’t getting enough sleep.

Good sleep helps children remember what they’ve learned, regulate emotions, and fight off illness. Aim for:

Preschoolers: 10–13 hours per night
School-age children: 9–12 hours per night
Teens: 8–10 hours per night
To support better sleep, establish a consistent bedtime routine, limit screen time at least an hour before bed, and create a calm, dark, and quiet sleep environment. Even small changes—like moving bedtime up by 15 minutes each night—can make a big difference in how your child feels during the school day.

Nutrition: Fueling the Mind and Body

With busy mornings and packed school schedules, it’s easy for kids to miss out on the nutrition they need. However, what they eat directly impacts their energy levels, mood, and concentration in the classroom.
Encourage your child to start the day with a healthy breakfast, even if it’s something quick like whole-grain toast with peanut butter or yogurt with fruit.

Pack lunches that balance proteins, healthy fats, and complex carbohydrates—foods that will sustain them through the afternoon. Try to limit sugary snacks and drinks, which can cause energy crashes and make it harder for kids to focus.

Don’t forget hydration! Sending your child to school with a reusable water bottle can help them stay alert and avoid fatigue caused by dehydration.

Mental Health: Supporting Emotional Well-Being

While many children are excited about a new school year, others may feel nervous about changes in routine, new teachers, or making friends. It’s normal for kids to experience school-related anxiety during this adjustment period.

You can support your child’s mental health by checking in regularly about how they’re feeling. Encourage them to share their worries, and reassure them that it’s okay to feel nervous. Establishing after-school routines—like a snack break, outdoor play, or quiet reading time—can also create a sense of balance and stability after a long school day.

If your child seems unusually withdrawn, anxious, or is having trouble sleeping or concentrating, talk with your Pediatric Center provider. Early support can make a big difference in helping your child navigate school with confidence.

We’re Here for Your Family Every Step of the Way

The start of the school year is a time of growth, learning, and change. By keeping your child’s immunizations up to date, supporting healthy sleep habits, encouraging nutritious eating, and nurturing their mental health, you’re helping them build a foundation for both academic and personal success. With these healthy habits in place, your child can truly make the most of the year ahead.

At The Pediatric Center, we’re here for you every step of the way. Our experienced team is dedicated to supporting your child’s health and well-being, whether it’s staying current on immunizations, addressing school-related concerns, or guiding families through the challenges of growth and development.

Give us a call at 208-523-3060—we’d love to help with any immunization needs or health concerns for your child.

All About Anxiety

Sep 21, 2023 | Anxiety, Back to School, Education, Healthcare, Sleep

Childhood is a time of exploration, growth, and learning, but it can also be marked by challenges, including anxiety. Anxiety in children is more common than you might think, affecting millions of young minds around the world. As a parent or caregiver, understanding anxiety in children is crucial for providing the necessary support.

Understanding Anxiety in Children

Anxiety is a natural response to stress or perceived threats, even in children. It helps them stay alert and cautious, but when anxiety becomes chronic or overwhelming, it can significantly impact a child’s well-being and development.

Common Forms of Anxiety in Children:

Generalized Anxiety Disorder (GAD): Children with GAD worry excessively about a wide range of issues such as school, friendships, family, and health. These worries are often unrealistic or out of proportion to the situation.

Separation Anxiety Disorder: Common in younger children, this form of anxiety involves excessive distress when separated from caregivers, often leading to clinginess or refusal to attend school or daycare.

Social Anxiety Disorder: Children with social anxiety fear judgment or embarrassment in social situations. This can make school, parties, and even family gatherings distressing experiences.

Specific Phobias: Children may develop intense fears of specific objects or situations, such as dogs, spiders, or thunderstorms. These fears can be incapacitating and cause significant distress.

Panic Disorder: Though less common in children, panic attacks can happen, characterized by sudden and intense bouts of fear or discomfort.

The PHQ-9 and Its Role in Assessing Childhood Anxiety

The Patient Health Questionnaire-9 (PHQ-9) is a valuable tool used by healthcare professionals to assess and monitor symptoms of anxiety and depression in adults. While it’s not specifically designed for children, certain aspects of the PHQ-9 can be adapted to evaluate anxiety in young individuals.

The PHQ-9 consists of nine questions that ask individuals to rate the frequency of depressive symptoms over the past two weeks on a scale of 0 to 3 (0 = not at all, 1 = several days, 2 = more than half the days, 3 = nearly every day). To adapt it for children, healthcare providers can use age-appropriate language and modify the questions accordingly:

1. Feeling nervous, anxious, or on edge
2. Worrying too much about different things
3. Trouble relaxing
4. Being so restless that it’s hard to sit still
5. Becoming easily annoyed or irritable
6. Feeling afraid, as if something awful might happen
7. Worrying about things going badly
8. Having trouble concentrating on things, such as schoolwork or playing
9. Feeling tired or having little energy

Each question’s score is added together to give an overall score, with higher scores indicating more severe symptoms. This score can help caregivers and healthcare professionals gauge the severity of anxiety in a child.

Addressing Childhood Anxiety

Once anxiety is identified using tools like the modified PHQ-9, it’s essential to take appropriate steps to address it:

Seek Professional Help: Consult your provider at the Pediatric Center. They can provide a formal diagnosis and recommend treatment options.
Therapy: Cognitive-behavioral therapy (CBT) is often effective in treating childhood anxiety. CBT helps children identify and manage anxious thoughts and behaviors.
Medication: In severe cases, medication may be prescribed by a qualified healthcare provider at the Pediatric Center. This is usually considered when therapy alone isn’t sufficient.
Parental Support: Parents play a crucial role in helping their children manage anxiety. Learn about anxiety, be patient, and provide a supportive and loving environment.
Lifestyle Changes: Encourage healthy habits such as regular exercise, a balanced diet, and sufficient sleep, as they can help reduce anxiety symptoms.

Anxiety in children is a common and treatable condition. Identifying anxiety through tools like the modified PHQ-9 can be a significant first step in getting your child the help they need. By seeking professional guidance from the Pediatric Center and providing unwavering support, you can help your child navigate the challenges of anxiety and ensure they grow into confident, resilient individuals ready to face the world with strength and courage.

If your children are showing symptoms of anxiety or you have other general health questions, contact the Pediatric Center. The Pediatric Center has been providing comprehensive care for infants, children, and teens in Idaho Falls and Rigby for over 55 years. Our providers can help find the right treatment plan to help you and your child effectively deal with their anxiety. Contact us at our Idaho Falls location at (208) 523-3060 or our Rigby location (208) 745-8927, to set up your appointment.

Back To School Sleeping Tips!

Aug 15, 2023 | Back to School, Education, Healthcare, Sleep, Sleeping Tips

In the whirlwind of modern life, where activities, responsibilities, and distractions abound, one fundamental aspect often gets neglected – sleep. Sleep is not just a passive state of rest; it plays a pivotal role in the physical, mental, and emotional development of school-aged children. The significance of quality sleep cannot be overstated, as it is the foundation upon which a child’s well-being and academic success are built.

Sleep is of utmost importance for school-aged children and it directly influences their growth and performance. A well-rested mind is more attentive and alert, which directly impacts a child’s ability to focus and absorb information in the classroom. Sleep deprivation, on the other hand, impairs concentration, memory retrieval, and problem-solving skills. Students who consistently get adequate sleep are better prepared to engage in class discussions, complete assignments, and excel in exams.

How much sleep does your child need?

The American Academy of Pediatrics provide some helpful guidelines on how much sleep your child needs:

Infants– 12-16 hours of sleep including naps
Toddlers– 11-14 hours including naps
Preschoolers– 10-13 hours including naps
Gradeschoolers– 9-12 hours
Teenagers– 8-10 hours

Sleep and Cognitive Development in Kids

Sleep is like a backstage crew working tirelessly to set the stage for optimal cognitive development. During slumber, the brain consolidates the day’s learning experiences, helping children retain information and form memories. This is particularly crucial for school-aged children who are constantly acquiring new knowledge and skills. Sleep enhances attention, creativity, problem-solving abilities, and critical thinking – all vital components of academic success.

Emotional Regulation

Adequate sleep is intricately tied to emotional well-being. Sleep deficiency can lead to irritability, mood swings, and an increased likelihood of developing emotional disorders. School-aged children who enjoy sufficient sleep are better equipped to handle stress, manage their emotions, and interact positively with peers and teachers. By nurturing emotional resilience, sleep contributes to a healthy school environment that fosters positive relationships and effective communication.

How Sleep Can Affect Physical Growth

Sleep is the body’s natural growth accelerator. During the deep sleep stages, growth hormone secretion peaks, aiding in the development of muscles, bones, and tissues. For school-aged children, who experience rapid growth, adequate sleep is essential to ensure they reach their full physical potential. Additionally, sleep plays a pivotal role in boosting the immune system, reducing the risk of illnesses, and promoting overall health.

Back to School Sleep Tips

It’s crucial to establish healthy sleep habits that promote cognitive growth, emotional well-being, and academic success. We want to share some practical sleep tips designed to help parents and caregivers ensure that their children get the sleep they need for optimal growth and performance.

1. Consistent Sleep Schedule- Maintaining a consistent sleep schedule is a cornerstone of healthy sleep habits. Encourage your child to go to bed and wake up at the same time every day, even on weekends. This helps regulate their internal body clock, making it easier to fall asleep and wake up naturally. Establish a consistent sleep routine a week before school starts. Gradually adjust bedtime and wake-up time to align with the school schedule. This will make the first days of school much easier as your body will already be accustomed to the new sleep pattern.

2. Create a Relaxing Bedtime Routine- Establishing a calming bedtime routine can signal to your child’s body that it’s time to wind down. Activities like reading a book, taking a warm bath, or practicing gentle stretches can help create a relaxing transition from the busyness of the day to the calm of sleep.

3. Limit Screen Time Before Bed- The blue light emitted by screens (phones, tablets, TVs) can interfere with the production of the sleep-inducing hormone melatonin. Aim to limit screen time at least an hour before bedtime to allow your child’s body to prepare for sleep.

4. Comfortable Sleep Environment- Ensure that your child’s sleep environment is comfortable and conducive to rest. The room should be dark, quiet, and at a comfortable temperature. Investing in a supportive mattress and cozy bedding can also make a big difference.

5. Watch their Diet- Avoid giving your child heavy meals, caffeine, or sugary foods close to bedtime. These can disrupt sleep and make it harder for them to fall asleep and stay asleep.

6. Encourage Physical Activity- Regular physical activity during the day can contribute to better sleep at night. However, make sure that vigorous exercise is done earlier in the day, as intense physical activity close to bedtime can have an energizing effect. Be careful not to overschedule your children which can lead to sleep deprivation and negatively impact their overall well-being and performance. Help your children find a healthy balance between their academic, extracurricular, and sleep-related activities.

7. Manage Stress and Worries- Children can have worries and anxieties that keep them up at night. Create an open and non-judgmental space for them to share their concerns. You can also introduce relaxation techniques, such as deep breathing or visualization, to help them manage stress.

8. Limit Naps- While naps can be beneficial, especially for younger school-aged children, too much daytime sleep can interfere with nighttime sleep. Limit daytime naps to around 20-30 minutes and avoid napping too close to bedtime.

9. Set Up a Technology-Free Zone- Keep electronic devices out of the bedroom to minimize distractions and promote a dedicated sleep environment. This can help prevent your child from staying up late engaging in screen-based activities.

10. Be a Sleep Role Model- Children often learn by example. Demonstrate the importance of sleep by prioritizing your own sleep. When children see adults valuing sleep, they are more likely to develop healthy sleep habits themselves.

Implementing these sleep tips for school-aged children can lay the foundation for a lifetime of healthy sleep habits. Remember that every child is unique, so it may take some trial and error to find the routine that works best for your family. By prioritizing consistent sleep schedules, you’re equipping your child with the tools they need to enjoy restful nights and productive days. With the gift of good sleep, they can confidently embrace their learning journey and thrive in all aspects of their lives.

If you have any questions about your child’s sleep patterns or other general health questions, contact the Pediatric Center. The Pediatric Center has been providing comprehensive care for infants, children, and teens in Idaho Falls and Rigby for over 55 years. Contact us at our Idaho Falls location at (208) 523-3060 or our Rigby location (208) 745-8927, to set up your appointment.