As summer winds down and the school year creeps closer, it’s time to shift gears and start thinking about getting the kids back on track with a solid sleep routine. After weeks of late nights and lazy mornings, adjusting to a more structured schedule can be tough, but it’s not impossible.
With a little preparation, you can ease your family into a new sleep routine that will help everyone start the school year off right.
Gradually Adjust Bedtimes
One of the most effective ways to ensure a smooth transition into the school year is by gradually adjusting your child’s bedtime. Rather than making a sudden change, start by shifting bedtime 15-30 minutes earlier each night.
This method gives your child’s body clock time to adjust without causing undue stress. According to the American Academy of Sleep Medicine, school-aged children need between 9 and 12 hours of sleep per night to function at their best.
In addition to moving the bedtime earlier, it’s also important to start waking your child up a bit earlier each morning. If your child has been enjoying the luxury of sleeping in, gradually setting the alarm earlier will help ease the transition.
Consistent wake-up times, even on weekends, help regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the desired times during the school week.
Dr. Wendy Troxel, a senior behavioral and social scientist at RAND Corporation, notes that consistency in sleep and wake times is crucial for maintaining a healthy sleep routine.
Establish a Relaxing Bedtime Routine
Consistency doesn’t stop at bedtime. Establishing a calming, consistent bedtime routine helps signal to your child that it’s time to wind down and prepare for sleep. A routine might include a warm bath, reading a book, or listening to soothing music. By keeping this routine the same every night, your child will start to associate these activities with sleep, making it easier for them to fall asleep quickly.
Creating a relaxing bedtime routine isn’t just about what you do; it’s also about what you avoid. For example, steer clear of stimulating activities like watching TV or playing video games close to bedtime. The blue light emitted by screens can interfere with the production of melatonin, the hormone responsible for sleep. It’s best to turn off all screens at least an hour before bedtime to give your child’s brain time to wind down.
Incorporating calming activities into your child’s bedtime routine can also be a great opportunity for quality family time. Reading a story together or having a quiet conversation about the day can strengthen your bond while helping your child relax. Research shows that calm and quiet activities before bed can help children fall asleep faster and sleep more soundly.
Create a Sleep-Friendly Environment
The environment in which your child sleeps plays a crucial role in the quality of their sleep. To create a sleep-friendly environment, ensure your child’s bedroom is cool, quiet, and dark. Blackout curtains can block out unwanted light, and a white noise machine can drown out disruptive noises, making it easier for your child to fall and stay asleep.
It’s also essential to consider the importance of a comfortable mattress and bedding. Your child’s mattress should provide adequate support and comfort to ensure they wake up feeling refreshed. The Sleep Foundation offers a comprehensive guide to choosing the right mattress for your child.
Don’t overlook the role of scents in creating a relaxing sleep environment. Aromatherapy, using essential oils like lavender or chamomile, can promote relaxation and improve sleep quality.
Finally, make sure the bedroom is free from distractions. Toys, electronics, and clutter can all serve as distractions that make it harder for your child to relax and fall asleep. Encouraging your child to keep their room tidy and setting a designated spot for electronics outside the bedroom can contribute to a more restful sleep environment.
Getting back into a school-year sleep routine doesn’t have to be stressful. By gradually adjusting bedtimes, establishing a calming bedtime routine, and creating a sleep-friendly environment, you can help your child get the rest they need to succeed in the classroom and beyond.
Remember, patience and consistency are your best tools in setting up a successful and well-rested school year ahead.
The Alaska Sleep Clinic helps people of all ages define why they cannot sleep and how they can become healthier. Connect with us today for a free consultation.
