Back-To-School Sleep Prep 101

During the summer and the holidays, families are normally thrown off of their daily schedule. School is out and kids are ready for the lazy, relaxed days. They start sleeping in and going to bed late. Routines are often thrown out the window, so it’s not surprising that when school time rolls back around, the first while is tough for kids to get back into their routine—and everyone feels it.

  Get Back to Appropriate Bedtimes

You need to reset your child’s internal clock back to their school routine. Have your child go to sleep and wake up at the same time every day—as they will once they go back to school. Even on weekends, you shouldn’t stray more than an hour or so from bedtime. Appropriate bedtimes for toddlers and school-aged children are between 7 and 8pm.

  Bring Back the Bedtime Routine

Begin implementing your consistent bedtime routine again, with enough time for it to be a relaxed experience. A bedtime routine of similar activities each night sends cues to your child’s brain that it’s almost time to sleep, which triggers the release of the natural “sleep hormone” melatonin.

  Encourage Quiet Activities

An hour before bedtime, it’s time to wind down stimulating activities—like TV, computer games, and Internet usage—which can make it hard for children (and parents!) to calm down before bed, and can cause sleep problems. 

Tip: Give your child a 10-15 minute warning before getting ready for bed, so they are prepared and know what to expect.

  Avoid Caffeine

Watch your child’s caffeine intake throughout the day. Avoid soda, chocolate, and ice tea in the late afternoon and at dinnertime.

Between homework, sports, activities, and parents wanting to spend time with their kids, here are a few steps you can take during the school year to make sure your child remains well-rested and not over-scheduled:

1. Schedule your child’s extra activities carefully. If evenings are tough and rushed, then opt for a weekend class where your child will feel more rested taking it and you won’t be rushed to get there.
2. Watch for signs of burnout. Watch your child’s participation during their activities. Yawning and dragging their feet can be signs that they’re tired. 
3. It’s okay to have one day off. Try to choose one day on the weekend, for instance, to be your family’s day off. Don’t schedule any activities, hang out with the kids, and have some quality bonding time. They need a day to relax before the week starts up again, and so do the parents.
4. Are you wondering if your child needs more sleep? Signs of sleep deprivation in school-aged children can include:

  Mood

A sure sign that your child needs more sleep is when he has a hard time getting out of bed and appears grouchy in the morning. Also, if he is showing signs of irritability or moodiness throughout the day, and/or displays behavior problems (such as noncompliance and hyperactivity), it’s time to log in some more sleep at night.

  Cognitive Ability

Sleep deprivation can affect a child’s ability to learn. You know what you’re like when you are tired—it’s the same for our children.  Skills that are needed in school, such as attention, memory, and decision-making, can all be diminished due to inadequate sleep.

  Immunity

The better rested your child is and the more sleep they get, the stronger their immune system will be to fight off colds and viruses that spread across the classrooms during the school year. Ick!