Tips for Transitioning to a Back-to-School Sleep Schedule
Summer break has ended, and school is back in session! This time of the year brings about many changes, including how we spend our days and nights. Ensuring your children (as well as yourself) get enough sleep is a great way to kick-start the school year.
Check out these tips to learn how you can smoothly transition to a back-to-school sleep schedule:
Determine How Much Sleep
The age of your child is a major factor in the amount of sleep they need to perform at their best and stay focused during the school day. The National Sleep Foundation recommends the following sleep durations:
- 10-13 hours for preschoolers (ages 3-5)
- 9-11 hours for school-aged children (ages 6-13)
- 8-10 hours for teenagers (ages 14-17)
Set an Earlier Bedtime
Implementing a bedtime can help ensure your child gets the full amount of sleep they need. Try gradually adjusting their sleep schedule over the weeks or days leading up to the start of school. Begin with 10- or 15-minute increments (wake them up 10/15 minutes earlier; put them to bed 10/15 minutes earlier) and continue until your child is sleeping and waking at the necessary times for school.
Limit Screen Time
Electronic screens, such as TVs, tablets, computers, cell phones and handheld video game devices, give off blue light. This type of light tricks our brains into thinking it’s daytime, which makes it harder to fall asleep. Putting away electronic devices at night can help your child prepare for their bedtime routine. Turn off all electronics at least 30-60 minutes before bed, and remove them from the bedroom to avoid sleeping interruptions.
Create a Bedtime Routine
Having a consistent bedtime routine will let your child know when it’s time to get ready for sleep. A block of quiet time right before bed can help them relax and wind down from the excitement of the day. Try adding calming and soothing activities to your child’s bedtime routine, such as taking a warm bath, putting on pajamas, stretching, doing a puzzle, singing a lullaby, reading a book and journaling.