As the calendar turns to September, families gear up for the post-summer transition back to routine.
The past six weeks may have seen a more laid-back approach, with children basking in the leisure of summer—extended bedtimes and subsequent late mornings included. To avoid a jarring switch back to early rises for school, it’s crucial to be proactive about re-establishing sleep routines.
A Return to Routine Just as you might have learned when they were toddlers, establishing a consistent bedtime ritual is key, regardless of your child’s current age. Merely instructing a child to sleep is rarely effective. Instead, devise a bedtime ritual tailored to their age and conducive to sleep.
The routine might include familiar steps like a bath, a story, and then bedtime, starting 30 to 60 minutes before they’re due to sleep. These repetitive activities will signal to their body that it’s time to wind down.
Indeed, the National Sleep Foundation advocates for reading as part of the bedtime routine, noting its benefits for falling asleep more swiftly and improving sleep quality.
The Importance of Sleep for Children Adequate sleep is essential for a child’s health and growth. Children require more sleep than adults to support their rapid physical and mental development, and a lack of sufficient sleep can impede their progress.
Inadequate sleep can lead to significant health issues, including chronic fatigue and obesity. Beyond physical health, a child’s academic performance is also at stake due to poor sleep patterns. It’s not merely about dozing off in a boring lecture; consistent lack of sleep has been linked to declining grades, as evidenced by research from institutions like McGill University and the Douglas Mental Health University Institute. For children at pivotal educational phases, sufficient sleep is not just about the next day’s alertness but could have implications for their future prospects.
Setting the Stage for Early Nights To ensure a smooth transition into the school year, it’s important to shift the summer’s flexible sleep schedule to an earlier bedtime and morning routine. Although it’s appealing to savor the laid-back days right up until school starts, the effort to adjust the sleep schedule will pay off.
Enjoying relaxed days is still possible; it’s the discipline of rising and shining that needs attention.
If your older children have become accustomed to afternoon naps during the break, it’s time to phase them out to avoid any in-class drowsiness.
Remember that different ages require varying amounts of sleep. The goal is that by the first school bell, children are accustomed to a sleep schedule that allows them the proper amount of rest.
Setting Up a Sleep-Conducive Space A restful night’s sleep is founded on a few basics: a dark, cool sleeping area, and a comfortable bed to support a good night’s rest.
Parents might not realize that the mattress that fit their child at age 5 may not be adequate as they grow into their pre-teen and teen years.
A quality mattress is a valuable investment for your child’s overall well-being. For those seeking affordable options without sacrificing quality, brands like Dormeo offer an impressive selection of memory foam mattresses that provide the necessary support.
Guiding Your Children Back to a School-Year Sleep Schedule Understanding the significance of sleep for a child’s health and academic success is one thing, but assisting them in readjusting post-summer is another. Here’s how you can support this transition.
Determining Sleep Needs and Transitioning Gradually Firstly, ascertain how much sleep your child requires based on their age. The NHS provides guidelines to inform this decision.
To ease them into an earlier bedtime, consider advancing their bedtime by 15 minutes in the days leading up to school. This gradual shift can ease the transition without making them feel like their holiday has been abruptly cut short.
For older children and teenagers, a direct conversation about the importance of rest for their school performance may be more effective. Since teens often relish their sleep, highlighting the benefits of ample rest can be persuasive.
Diet’s Role in Sleep Creating an environment conducive to sleep involves monitoring dietary habits. Heavy meals, sugary treats, and caffeine before bed can hinder a child’s ability to fall asleep at an appropriate time. Some studies suggest cutting off caffeine after midday, while others recommend a six-hour caffeine-free window before sleep. Be vigilant about the caffeine content in sodas and energy drinks, which can be quite high.
Limiting Screen Time With the average age for a child’s first phone being 10 or 11, technology use is starting younger than ever. This increasing screen time is raising concerns about its impact on children’s sleep quality.
A 2015 study published by BMJ Journals found that teenagers who engaged in over two hours of screen time before bed experienced less restful sleep.
Screens, particularly those of phones and tablets, emit “blue light” which can interfere with the brain’s natural sleep signals.
As children return to school, it’s wise to cut down their screen time as bedtime approaches to promote better sleep.
Encourage kids to switch off their devices about 90 minutes before bedtime, allowing their minds to prepare for rest.
For added assurance against late-night screen use, most devices now come with a blue light filter feature that can be programmed to activate in the evening hours.
Also, be mindful of your child’s consumption of sugar and caffeine. Foods and drinks like soda, chocolate, and coffee can make children too wired, hindering their ability to wind down at night.
Getting them accustomed to a no-snack rule later in the evening can help them fall asleep more easily.
