As summer draws to a close, it’s time to start thinking about getting your kids back into a school-year routine. Some kids started back as early as the third week in July in some states! Adjusting sleep schedules and establishing consistent nighttime and morning routines can help ensure your children are well-rested and ready to succeed.
- Start shifting your child’s bedtime earlier by 15-30 minutes each night a couple of weeks before school starts. This gradual adjustment helps their body clock reset smoothly.
- Establish a regular wake-up time, even on weekends. Consistency helps reinforce their circadian rhythm, making it easier to fall asleep and wake up naturally.
- A calming pre-sleep routine signals to your child’s body that it’s time to wind down. This can include activities like reading, taking a warm bath, or practicing relaxation techniques.
Implementing an Effective Nighttime Routine
A structured nighttime routine can significantly impact the quality of your child’s sleep. Here are some tips to create an effective bedtime routine:
Limit Screen Time:
- Reduce exposure to screens at least an hour before bed. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep.
- Adding a sound machine could help if they fall asleep with noise.
Encourage Relaxing Activities:
- Incorporate quiet, relaxing activities such as reading a book, listening to calming music, or doing gentle stretches. These activities can help your child unwind and prepare for sleep.
- A bath is a good bedtime routine for little ones with lavender oils to emit calmness.
Keep the Bedroom Environment Sleep-Friendly:
- Ensure your child’s bedroom is conducive to sleep. Keep the room cool, dark, and quiet.
- Consider using blackout curtains, a white noise machine, or a nightlight if needed.
Creating a Stress-Free Morning Routine
A smooth and stress-free morning routine sets a positive tone for the day and helps your child arrive at school ready to learn. Establishing a morning routine doesn’t have to be stressful or a lot of work. Here are some tips.
- Prepare the Night Before
Reduce morning chaos by preparing as much as possible the night before. Lay out clothes, pack school bags, and prepare lunchboxes ahead of time. - Create a Consistent Wake-Up Routine
Develop a morning routine that includes enough time for waking up, getting dressed, eating a healthy breakfast, and any other essential tasks. - Stay Positive and Calm
Your attitude in the morning can influence your child’s mood. Try to stay positive and calm, even if things don’t go as planned. Encourage your child with positive affirmations and a gentle approach to starting the day.
Besides establishing consistent sleep and morning routines, consider these additional strategies to help your child adjust to the school year:
- Encourage Physical Activity:
Regular exercise can help regulate your child’s sleep patterns and improve their mood. Aim for at least an hour of physical activity each day. - Limit Sugar and Caffeine:
Avoid giving your child sugary snacks or drinks with caffeine, especially in the evening. These can interfere with their ability to fall asleep and stay asleep. - Communicate and Plan:
Talk to your child about their day and any concerns they might have. Knowing what to expect can reduce anxiety and help them feel more prepared for school.
By implementing these strategies, you can help your child transition smoothly back to the school year, ensuring they are well-rested, energized, and ready to excel. Quality sleep and a stress-free start to the day are essential for their overall well-being and academic success.
Alaska Sleep Clinic helps people struggling with quality sleep at any age. If your child is not adjusting back to their schooltime routine, connect with our team for a consultation.
