Prepare For Back To School With A Strong Sleep Schedule

July 25th, 2022 by

child sleeping

It’s almost time for the kids to go back to school. That means regular bedtimes, early wake times, and all the things that go into your morning routine. And, if you’re like us, you’ve likely been a bit lax about things like sleep schedules over the summer break. There’s still time to get your kids reacclimated to the school day schedule. Just take it one day at a time, in small increments, and try some of these tips for getting kids on a strong sleep schedule.

Practice Good Daily Habits

The preparation for a successful bedtime, followed by a good next morning, actually start much earlier in the day. Getting some exercise each day helps relieve stress and promote sleep. Just don’t do it too close to bedtime. Limiting napping can also help, as naps can interfere with nighttime sleep. If your kiddo does require one, try to keep it to 30 minutes or less. It’s also important to avoid or limit caffeine, particularly in the p.m. hours.

Wind Down

As bedtime approaches, get your kids in the habit of preparing for a good night’s sleep. Have them take a warm bath or shower and brush their teeth. Spend some time reading together or allow them time to read, write, or listen to music on their own in their rooms.

Get the Conditions Right

Kids sleep best in a cool, dark room. Make sure their bedding and room temperature are not to warm. Blackout shades are great for reducing outside light if their curtains are light or sheer. Make sure their sleep area is quiet, and avoid any noisy activities (like vacuuming) once the kids have gone to bed. A noise machine or fan can also help to create a soothing sound and cover up any distracting noises throughout the house. Another good idea is to only use your children’s beds for sleep. Encourage them to read, play, or do homework in another location.

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Avoid Blue Light

It’s been shown that exposure to blue light (i.e. TVs, computers, cell phones, and video games) before bedtime results in poorer quality sleep. To avoid any potential sleep issues, have them avoid using electronics during the last hour of their day.

Most importantly, be sure to ease into it. Instead of going from no bedtime to lights out at 8 p.m., start shifting their sleep and wake times by 15 minutes each day until you’re back on a regular schedule. It’ll be much easier on everyone that way. We hope you have a wonderful, and well-rested, start to this school year!

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