As we stretch out into the middle of August and share those last few carefree days and barbecues, it’s time to start thinking about preparing our kids to go back to school. It’s great to be able to sleep a little later in the summertime, but some children have trouble sleeping when they go back to an earlier school schedule. Here are five child sleep tips you can use to help your child be well-rested for school without having to worry about singing the back to school blues:
Help your child fall asleep well at night and stay alert in school
- Slowly shift to an earlier bedtime
Many families put their children to bed later in the summertime. This isn’t a problem when the alarm doesn’t have to be set for 6:30 am, but it can make for a rough start once school begins. Over the next few weeks, move your child’s bedtime earlier in 15 minute increments so they can better handle waking up for school. A good bedtime for most children is between 7 and 8 pm. Some children, especially young ones, may even do better with bedtimes as early as 6:00. Keep that early bedtime once school begins even if your child doesn’t appear tired. The long day, followed by other after-school activities is exhausting!
- Turn off all media
Screen time from computers, tablets, and television inhibits the natural production of melatonin, which is secreted in the brain and helps make us tired. Leave the screens off at least an hour before bedtime so that your child has time to wind down. Read a few books and cuddle with your kiddos instead of watching that television show.
- Have a written plan for your child to follow in the morning
Children thrive when they know what to expect. Try making a routine chart for your child to use in the morning to help them focus on the tasks they need to accomplish before going to school. These can be simple charts with pictures for preschoolers and simple sentences for early elementary aged children. Having a chart not only helps the morning routine go smoothly, but it will also prevent parents from having to get frustrated and repeat themselves before they’ve had their morning coffee.
- Eat a healthy breakfast
Good sleep is to the brain what good food is to the body, so it goes without saying that a good night’s sleep needs to be followed by a healthy breakfast. Children cannot be expected to concentrate and do well in school without the fuel they need to start to their day. Allow enough time in the morning routine for a sit-down breakfast that includes protein, carbohydrates, and minimal sugar so your child can last until lunchtime.
- Stick to a consistent bedtime and wake time once school begins
Many children will go to bed early during the week and then stay up later on the weekends. It may cause them to sleep in on Saturday or Sunday morning, but it will make it harder for them to wake up for school on Monday. Research shows that children who keep a routine bedtime and wake time perform better in school. Not only will your child be well-rested because of the consistency that a quality routine brings, but they will also be able to hit the books easily on Monday morning.
If bedtime is a battle or if your child is waking up in the middle of the night, contact Lori Strong, certified child sleep consultant to address your child’s sleep needs.