For most families, back to school means back to a regular sleep schedule. Getting enough sleep is critical for children’s growth and development, and good sleep habits help kids concentrate and manage their emotions.
Easing back into a schedule before summer ends is less painful than making a drastic change, so take steps now to help kids prepare for a new school year.
Start Gradual
A week before school starts, shift bedtime a bit earlier each night and wake your kids the same amount earlier each morning until your family is back on a regular schedule. The Centers for Disease Control and Prevention (CDC) recommends that school-aged children receive nine to 12 hours of sleep each night. If kids are waking at 10 a.m. during the summer, send them to bed half an hour earlier each night and wake them half an hour earlier every day. By the end of the week, they’ll be ready for a 7 a.m. wake-up time. Moving dinner a bit earlier in the evening may also help.
Embrace a Routine
Most kids benefit from a regular bedtime routine. This can include a bath, choosing clothes for the next day, reading a book or singing together. A routine signals their bodies and minds that it’s nearing time to sleep. Ideally, all kids under the same roof should have the same bedtime, which isn’t always appealing to older siblings. If they’re not sharing a room, consider allowing older siblings to read a book in bed until it’s time for lights out.
Set the Mood
Creating a calm atmosphere can help everyone sleep. For some children, this means no lights and a quiet room. Others may need a night light, noise machine, fan or soft music.
Get Active During the Day
More exercise during the day can help kids fall asleep quickly at night. Even a family walk around the neighborhood after dinner can aid with digestion and eliminate any extra energy that children may have in the early evening. Limit activity near bedtime or once a bedtime routine begins.
Set Limits on Screens
Remove phones, tablets or computers from kids’ rooms at bedtime, particularly in the weeks leading up to school. The artificial light from devices can disturb sleep patterns, making bodies feel like it’s daytime. Creating a family docking station in a common area ensures that all electronics are charged the next day, and can limit arguments if everyone leaves devices there.
Stay Consistent
Consistency is a painless way to stick with a sleep schedule. Maintain the same wake and sleep times even on weekends to better manage Monday mornings. Being consistent helps kids maintain their inner clock.
Limit Junk Food
Now is also the time to shift away from junk foods and caffeinated beverages. Healthier foods and water can provide nutrients that aid in the ability to sleep. Once school begins, add nuts or fresh fruit to lunches to help combat midday drowsiness.
A few simple steps and gradual adjustments can make a big difference for getting back into the school routine. For kids who still struggle getting up in the mornings, remind them the next break is only a few months away!
