Transitioning from the relaxed sleep schedules of summer break to a back-to-school sleep schedule may appear daunting, but it is achievable with some preparation and patience. You would typically want to establish these school year sleep schedules at least a couple of weeks before the first day of school so your kids have time to adjust. However, do not lose heart if you begin the process later after school has begun. It’s never too late to introduce healthy sleep habits, as they are always beneficial to our kids’ physical and mental development.
Start by progressively waking up your kids 15 minutes earlier each morning and putting them to bed 15 minutes earlier than the previous day. This process will help you work towards having them ready and adjusted to sleeping the right amount while still waking up for school at the same time each morning.
Getting back on track is the first step. Now we have to maintain these healthy sleep habits throughout the school year. Here are some tips to help:
- Be consistent. Keeping a consistent sleep schedule without changes, even on weekends, helps keep kids’ circadian rhythms (the body’s internal clock) regulated.
- Maintain a soothing bedtime routine to wind down and relax. A consistent and relaxing bedtime routine will help signal to your kids’ bodies that it is time to sleep. Establishing “quiet time,” reading a book, hearing a bedtime story, and performing other relaxing activities such as taking a warm bath or shower can help kids prepare for bed.
- Limit screen time before bed. Turn off the TV and other electronics an hour before bed and keep their mobile devices outside the bedroom. Studies show that the light of screens (cell phones, tablets, laptops) can confuse our bodies into thinking it is still light outside, making it harder to fall asleep.
- Create a calm sleep environment. Having an environment conducive to sleep makes a huge difference for kids. That means making sure kids have a dark and quiet room, a comfortable bed, and a comfortable room temperature (68 – 72 degrees). White noise machines or a fan can also be effective in soothing your kids to sleep by creating a consistent and rhythmic sound. Playing soft, calming music (think classical) can also help them to sleep.
- No caffeine six hours before bedtime. This includes sodas and other caffeinated beverages that can interrupt a child’s natural sleeping patterns.
- Avoid big meals before bedtime. Meals with oversized portions or spicy foods can cause discomfort from indigestion and make it harder for kids to fall asleep.
- Exercise after school. Physical activity in the afternoon can help ensure a good night’s sleep by tiring kids out during the day. Some kids find it harder to sleep if they exercise too close to bedtime, so make sure to encourage exercise a few hours before. For example, a neighborhood stroll or bike after dinner can help with digestion as well as expend any leftover energy.