When summer is nearing the end, I get many clients with preschool and elementary-aged children. As the back-to-school season approaches, it’s important to think about adjusting your child’s sleep schedule to ensure they are well-rested and ready to learn. A consistent sleep routine is key to helping kids feel refreshed and focused during the school day. Whether you have a preschooler or a 10-year-old, here are some back-to-school sleep tips to help you ease back into a school-year sleep schedule.
1. Gradually Adjust Bedtime
Transitioning from the relaxed summer schedule to a school-year routine can be challenging. Start adjusting your child’s bedtime a week or two before school starts by moving it up by 10-15 minutes each night. This gradual change will help their body clock adjust naturally, making the transition smoother when the first day of school arrives. If the school year sneaks up on you and you don’t have a week or two to make this transition, just use as many nights as you can. It’s also okay to go cold-turkey if necessary.
Bedtime may need to be different with each passing school year. You have to think about your child’s age, how much sleep they need at that age and what time they have to wake up in the morning. Make sure you know what the ideal bedtime is for your child!
2. Create a Relaxing Bedtime Routine
A consistent bedtime routine signals to your child’s body that it’s time to wind down. This could include a warm bath, reading a book, and singing songs. The routine should be the same each night and free of screens, as the blue light emitted by devices can interfere with the production of melatonin, the hormone that helps regulate sleep.
3. Set a Consistent Wake-Up Time
Just as important as a consistent bedtime is a regular wake-up time. Keeping a steady wake-up time, helps regulate your child’s internal clock. Try not to let the wake time fluctuate by more than 30-60 minutes on days off of school. This consistency will keep their body clock in a good rhythm and make it easier for them to wake up on school days without feeling groggy or sleep-deprived.
4. Limit Screen Time Before Bed
Screen time, especially in the hour leading up to bedtime, can disrupt your child’s sleep. The light from screens can delay the release of melatonin, making it harder for your child to fall asleep. Encourage screen-free activities like reading or drawing in the evening to help them wind down.
5. Create a Sleep-Inducing Environment
Make sure your child’s bedroom is conducive to sleep. The room should be cool, quiet, and dark. Consider using blackout curtains to block out any light and a white noise machine or fan to mask any disruptive sounds. A comfortable mattress and bedding are also essential for a good night’s sleep.
6. Be Mindful of Evening Activities
While extracurricular activities are great for your child’s development, try to avoid scheduling them too late in the evening if you have an option. High-energy activities close to bedtime can make it harder for your child to wind down.
7. Watch Out for Caffeine and Sugar
Be cautious about what your child consumes in the hours leading up to bedtime. Foods and drinks with caffeine (like chocolate or certain sodas) can keep them awake. It’s best to avoid these altogether, if possible. Similarly, sugary snacks can lead to an energy spike that makes it difficult for them to settle down. Encourage healthier snacks in the evening, like fruit or yogurt.
8. Talk About Sleep
Help your child understand why sleep is important by discussing it with them. Explain how sleep helps them feel good, grow strong, and do well in school. When children understand the benefits of sleep, they may be more willing to stick to their bedtime routine.
9. Be Patient and Consistent
It may take time for your child to adjust to their new sleep schedule. Be patient and consistent with your routine, even if they resist at first. Over time, their body will adjust, and they’ll start to feel the benefits of a good night’s sleep.
10. Seek Help if Needed
If your child continues to struggle with sleep even after implementing these back-to-school sleep tips, it may be time to seek help. As a certified sleep consultant, I’m here to support you in finding solutions that work for your family. Feel free to schedule a complimentary Discovery Call, where we can discuss your child’s specific sleep challenges and create a plan to help them sleep better.
Establishing a healthy sleep routine is essential for your child’s success in school and for their overall well-being. By applying these back-to-school sleep tips such as gradually adjusting their bedtime, creating a calming environment, and being consistent, you can help your child transition smoothly into the school year. Remember, a well-rested child is more likely to be a focused and ready-to-learn child!