Sleep isn’t just a nightly routine – it is a cornerstone of growth, learning, and emotional balance for children of all ages. Families today are busier than ever, juggling packed school schedules, sports practices, and weekend activities.

The science is clear: sleep is essential. Children who sleep well think more clearly, feel better, and learn faster. Prioritizing sleep isn’t a luxury; it’s about giving children the foundation they need to thrive.
For younger children, sleep supports critical brain development. During deep sleep cycles, the brain processes new information, consolidates memories, and strengthens neural connections.

As children grow older, sleep continues to influence their physical health. Growth hormones are primarily released during sleep, making rest essential for proper physical development. Lack of sleep has also been linked to weakened immune systems, increased risk of obesity, and behavioral challenges.
Teens face unique sleep struggles due to shifting biological rhythms and academic pressures.

Encouraging consistent sleep routines – even on weekends – can help mitigate these challenges.
In addition to the regular struggles of setting and maintaining consistent sleep routines for children, many parents also have children with sleep issues.

Bedtime battles

One of the most common issues is behavioral insomnia, which often shows up as bedtime resistance or difficulty falling asleep without specific routines. The good news is a few simple changes, like a consistent bedtime routine and a calming wind-down period, can usually make a big difference.

Night terrors and sleepwalking also can occur in younger children. These episodes might be unsettling for parents, but they are usually harmless and tend to fade with age. Keeping a consistent sleep schedule and ensuring a safe environment are key to managing these nighttime disruptions.

These issues can be worked out over time with improved routines and consistency. There are some common sleep issues afflicting children that can be indicative of more serious underlying health problems.

Take sleep apnea, for instance. This condition, often caused by enlarged tonsils or adenoids, leads to disrupted breathing during sleep. Parents might notice loud snoring, restless tossing, or even brief pauses in breathing.

While it can sound alarming, it is treatable and often diagnosed through a sleep study. Treatment may involve surgery or other interventions, and addressing it early can improve a child’s mood, focus, and overall health.

Simple sleep solutions

Helping kids get enough sleep doesn’t have to be a struggle, and it starts with consistency. Establishing a predictable routine sends a signal to your child’s brain that it is time to wind down. A predictable routine can include calming activities like reading a book, taking a warm bath, or listening to soft music. Try to keep the routine short, soothing, and screen-free, ideally starting at the same time each night.
Creating a sleep-friendly environment also makes a big difference. Keep the bedroom cool, quiet, and dark, and limit stimulating activities in the hour before bed.

For younger children, a comfort item like a favorite stuffed animal can ease the transition to sleep. For older kids and teens, help them manage homework and screen time as best as you can so it does not interfere with rest.

Finally, don’t underestimate the power of daytime habits. Plenty of physical activity, limited caffeine, and exposure to natural light during the day all support better sleep.

When to seek help

Sometimes, it is entirely appropriate to seek medical advice. If your child consistently struggles to fall asleep, wakes frequently, or shows signs of extreme fatigue during the day, it’s time to talk to your pediatrician. These issues can affect mood, behavior, and learning and often won’t resolve on their own.
It’s also worth keeping a close eye on your child if he or she exhibits signs of sleep apnea. As stated earlier, it is treatable, and addressing it early can make a world of difference for a child’s quality of sleep – and life.

Prioritizing sleep isn’t just about avoiding cranky mornings. It’s about setting children up for success in every area of life. Sleep doesn’t have to be scary, and small changes can lead to big improvements. When families make sleep a priority, they invest in their children’s health, happiness and future.

The post How to Help Children Sleep Better: Tips From a Local Pediatrician appeared first on SWFL Family.

To help families prepare, I asked several of my colleagues on our pediatric and behavioral health teams, who care for nearly 60% of the children in Collier County, to share their best advice for the school year ahead.

From sleep routines to mental health check-ins, here’s what they recommend parents prioritize to help their children thrive.

Sleep is Non-Negotiable

“A well-rested child is a thriving child,” says Adele de Vera, MD. Sleep affects everything from mood and concentration to immunity and school performance.

Experts recommend that elementary school-aged children get 9–11 hours of sleep per night, and teens get 8–10. Start adjusting sleep schedules at least a week before the first day of school, and keep a consistent bedtime routine year-round.

Don’t Skip the Annual Check-Up

“That back-to-school visit is more than just vaccines,” reminds Alicia Fernandez-Garcia, MD. It’s a time to assess growth, nutrition, behavior, and emotional well-being, especially as stress and anxiety become more common among students.

Be sure to keep immunizations up-to-date and use the visit to ask questions about your child’s development, screen time, or learning concerns.

Limit screens, Encourage Real Life

“Technology has its place, but it shouldn’t dominate your child’s day,” says Dawn M. Bertram-Stewart, MD.

Between online homework, social media, and video games, it’s easy for screen time to creep beyond recommended limits.

Set household rules that include screen-free times, like during meals or an hour before bed—and replace screen time with physical activity, reading, or face-to-face play whenever possible.

Make Mental Health Part of the Conversation

“Your child’s emotional health is just as important as physical health,” says Keenan Tamm, PsyD. Children may not always have the words to express their emotions, but they will show you through behavior.

Create space for regular check-ins by asking open-ended questions like, “What made you laugh today?” or “Did anything upset you?” If you notice a change in behavior, appetite, or sleep that lasts more than two weeks, don’t hesitate to talk with your pediatric provider.

Fuel the Day with Good Nutrition

“Food is fuel, especially for growing brains,” says Reisha Brown, MD. A balanced breakfast can improve focus, energy, and overall mood.

Quick, nutritious options like yogurt with fruit, eggs with whole-grain toast, or oatmeal with nuts can make all the difference. If packing lunches, aim for a mix of lean proteins, fruits and vegetables, and whole grains, and limit sugary snacks and drinks.

Build Routines that Promote Independence

“Good habits start early, and routines help children feel safe and organized,” says Jose Puell, MD. Predictable routines teach kids time management and build executive function skills, like planning and problem-solving, that they will need in school and life.

Simple checklists, regular morning and bedtime routines, and letting kids participate in small decisions can build their confidence and independence.

Make Time for Unstructured Play

“Play is critical for healthy development,” emphasizes Emily Brosseit, MS, APRN. It helps kids process emotions, develop social skills, and improve motor coordination.

Encourage at least 30 minutes of screen-free imaginative or physical play each day. Whether it’s building a fort, riding bikes, or playing dress-up, unstructured play helps children recharge and boosts resilience.

Connect with the School Health Team

“Parents should know who their school nurse is and how to reach them,” says Marilyne Christian, MD.
Whether your child has asthma, allergies, or needs medication during the school day, the school health staff can be a vital partner.

Make sure your child’s emergency contacts, medication lists, and health conditions are up to date, and communicate proactively if any new needs arise during the year.

Back-to-school isn’t just about supplies, it’s an opportunity to refocus on your child’s well-being. A successful school year starts with strong support at home. When parents prioritize their child’s physical and emotional health, kids are more equipped to learn, grow, and enjoy the year ahead.

So as you check off your to-do list, make room for these pediatrician-approved priorities. Your child and their future self will thank you.

The post Pediatric Tips for School Readiness in Collier County appeared first on SWFL Family.

Freed from a structured daily schedule and the demands of homework, carpools, and after-school sports, many teens and tweens (not to mention their parents) relish the idea of a months-long break to recharge their batteries, travel, attend summer camp, or work a summer job.

It’s also a time of year, though, when students can experience a decline in cognitive abilities due to a lack of mental stimulation – a phenomenon known as “summer brain melt” or “summer slide.”

Research suggests that students, on average, lose about one to two months of math and reading skills during the summer – a pattern that over several years can create significant gaps in academic progress.
Mental stimulation during the summer is crucial to ensuring that teens and tweens don’t slide backward academically. Keeping their brains engaged not only helps them retain what they’ve learned during the school year, but also encourages critical thinking, problem-solving, and creativity. It also fosters a positive attitude toward learning, even when school officially isn’t in session.

Just like physical fitness, the brain needs regular exercise to stay sharp. Here are a few activities to explore to help your kids stay in peak performance over summer break.

Summer reading challenges

Encourage your child to read throughout the summer by setting up a reading challenge. Make it fun by selecting books that align with their interests, whether mystery, adventure, or science fiction. Many libraries also offer summer reading programs with rewards and incentives. Check out these local library summer reading programs: Collier County Library or Lee County Library.

Explore STEM activities

STEM (science, technology, engineering, and math) projects are an excellent way to stimulate creativity and problem-solving. Look for hands-on activities such as building a model rocket, creating a DIY robot, or experimenting with simple chemistry projects using household items. These activities don’t have to be overly complicated or expensive. You can find easy-to-follow kits and online tutorials that make STEM fun and educational.

Create a journal or blog

Writing can help teens and tweens improve their communication skills, build creativity, and keep their critical thinking sharp. Encourage your child to start a summer journal, blog, or scrapbook.

Online learning platforms

There’s no shortage of online courses and educational platforms designed for young learners. Websites like Khan Academy, Coursera, or Duolingo offer free or low-cost classes that can help students learn new skills or dive deeper into subjects of interest, from coding to graphic design to learning a foreign language.

Educational games and puzzles

Board games like Settlers of Catan or Ticket to Ride and card games such as Uno or Rummikub are great for promoting cognitive skills that require the use of logic, strategy, and problem-solving. Or try some of the many apps and puzzles that promote critical thinking, such as Sudoku or crossword puzzles.

Outdoor activities with a learning twist

Being outside doesn’t have to mean abandoning intellectual development. Go on nature walks and have your child document the plants and wildlife they observe or collect leaves and flowers. If they enjoy sports, consider playing a game that involves math or strategy, like keeping score in tennis or calculating the distance and speed of a thrown object.

Volunteer or part-time jobs

Volunteering with a local nonprofit, such as an animal shelter or food bank, not only helps build empathy and social skills but also provides opportunities to develop new talents and skills. Summer jobs – from mowing a neighbor’s lawn to working as a lifeguard or camp counselor – teach time management and other real-world skills, including personal finance.

Encourage creative expression

Summer is a great time to explore the creative arts – music, painting, dance, theater, photography, and more. Creativity can be a huge brain booster, so cast a wide net. Consider cooking classes to bolster culinary skills, as well as self-reliance and independence.

Balance engagement with relaxation

Keeping young brains active and agile is a year-round commitment, but it is also essential to include some unstructured free time for rest and relaxation. Make the battle against summer brain melt a multi-pronged one, a time of focused exploration, discovery, and connection.

The post Stop the Summer Slide: Fun Ways to Keep Teens and Tweens Learning All Summer in Southwest Florida appeared first on SWFL Family.

Parents of adolescents or teenagers hear a common refrain: they don’t want to visit the pediatrician, where exam rooms with whimsical art, colorful stickers, and even elevated exam tables are often tailored for babies and toddlers. Or maybe there’s some parental fatigue of your own, a desire for relief from the frequent doctor’s visits necessary during your child’s early developmental stages, including the rounds of childhood vaccines. However, annual checkups for teens and tweens are just as important as they were during early childhood. It might be awkward for your child, but yearly wellness visits are needed beyond those required to play school sports or attend summer camp.
While two out of three adolescents still visit a doctor once a year, only one in 15 visits are for preventive care.

Some key reasons for these annual visits include:

• Developmental monitoring, including growth, developmental milestones, and identifying any issues related to puberty.
• Preventive care, including vaccines and screening for conditions like anemia, high cholesterol, and sexually transmitted infections.
• Mental health screening, including identifying and addressing concerns such as depression, anxiety, or eating disorders.
• Lifestyle advice, including healthy eating, exercise, sleep, and managing stress.
• Early detection of health issues when they are easier to treat.
• Safety awareness, about topics such as sports, automobile, and sexual health.

Sounds simple, right? But many parents of tweens or teens know that talking about anything with them, let alone sensitive topics like puberty, substance use, and mental health, can be a minefield.

While these adults-in-waiting may think they have outgrown their pediatrician, maintaining this relationship with the doctor who has likely known your child since birth is vital.

Pediatricians provide age-appropriate care and address issues unique to teens, including the physical and emotional changes that come with puberty.

However, it is also important for you to respect the changes your child is going through, so if they are uncomfortable talking with their pediatrician, help them find a doctor they are comfortable with.

Doctors assessing adolescents may ask about social issues, school, the environment at home and school, and sleep issues, as well as safety concerns such as texting, driving, or wearing seatbelts.

While parents hope their child will talk candidly about these critical issues, the truth is teenagers often seek advice from people whom they are comfortable with – primarily their peers – making it especially important that they have an authoritative source like their doctor for accurate information.

Warning!

Don’t be surprised if you are asked to step out of the exam room so your child can have a more honest discussion about topics they don’t feel comfortable talking to you about. Doing so gives your child some independence.

After living with your teen, you probably have some questions of your own. Doctors can also provide help for parents who may be struggling with understanding the mood swings and changing bodies that come with puberty or have questions about school performance, risky behavior, and other issues.
Teens might not ask you about sex, their bodies, or relationships, but they may talk with a trusted doctor.

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