For the past two months, you’ve been focusing on having fun, bedtimes are now non-existent and the nice daily routine you used to have for your kids is long gone. Do not panic! We have come to your rescue with these easy tips to get your child’s sleep back on track before the first day of school.
How much sleep does my kid need to do well in school?
Getting enough sleep is essential for your child’s ability to focus, follow directions, pay attention, and retain information, and it also plays a central role in emotional regulation.
- Children 3-5 years old need 10-13 hours of sleep in a 24-hour period.
- Children 6 – 12 years old need 9 – 12 hours of sleep.
- Teenagers to 18 years old need 8 – 10 hours of sleep.
What is the best schedule for school?
To find your child’s sleep needs and the time that they need to wake up in the morning. Add 20 minutes to allow for the time that it takes them to fall asleep!
How to reset my child’s sleep schedule for back-to-school
- Start moving bedtime ahead of time.
Do not wait until the last minute! Starting two weeks before the first day of school, move your child’s bedtime 15 minutes earlier every day until you get to your desired bedtime.
2. To avoid bedtime refusals, use a timer to signal the end of dinner, the beginning of their bedtime routine, and the time to go to bed.
3. Now is the time to have a strategy to make your child’s bedroom darker. The sun will continue to set later for a while, making your child’s bedroom bright during bedtime hours.
4. Get in the habit of stopping all use of screens at least 1.5 hours before your child’s bedtime. This includes TV, tablets, laptops, and cell phones.
5. Earlier bedtimes are best! Don’t be afraid if you need to set your child’s bedtime to what seems to be super early. This actually helps your child fall asleep faster and it also helps them stay asleep in the middle of the night.
For more advice on helping your family get better sleep, work with our certified sleep consultant today!