Setting Up a Back-to-school Sleep Schedule For Your Kids
As summer is ending, we are busy getting children ready for the new school year by buying them back-to-school supplies. However, there is a necessity that is often forgotten: a proper bedtime routine.
Because of the long summer days and nights, kids have likely been staying up late and sleeping in. However, with school bells ringing soon, it is important to establish a smarter sleep schedule for children to follow so that they can be well-rested and healthy.
Lack of sleep can affect their performance in the classroom and they may have trouble paying attention or keeping their emotions under control.
Get a head start and create a better sleep schedule for children today. Here are several tips to get your kids into an earlier and healthier bedtime routine.
Now is the time that we enforce a consistent sleep schedule for our kids. We should have them going to bed 15 minutes early every night and set an alarm clock to wake them up 15 minutes prior. This will help them get the required 9-10 hours of sleep so that they can be ready for the first day of school.
Even on weekends, we should still encourage our kids to maintain their bedtime routine to keep their circadian rhythms regulated. That means our children will continue to be more alert and experience less tiredness during the day. This will allow their bodies to anticipate and prepare for bedtime.
We should also make a relaxing sleep ritual for our kids that is age-appropriate. For example, we can create bath time and read a bedtime story for our younger children. For older kids and teenagers, we can encourage them to do independent reading. This will help them unwind their body and mind after a long day.
We can also create a comfortable sleeping environment for our kids that will help them sleep easier. For example, if we make the room cool and dim the lights, then this will trigger our child’s melatonin production to make them fall asleep peacefully. We should also put up curtains or blackout shades to prevent outside light from disrupting their sleep.
With the advancements and heavy usage of technology, we should confiscate any electronics such as cell phones, tablets, and TVs from our child’s bedroom. We should also remove technology from our kids an hour before bedtime to allow them to relax and ensure better sleep quality. The blue light from screens can stimulate their brain and keep them awake.