Summer is basically over; for us, it's just one more week before we're back to crazy mornings, getting ready by 8:20 am! Fortunately, my kids are early risers, so we have plenty of time in the morning, but I always feel rushed anyway... that's something I'm working on.
I know many of you are trying to figure out how to get back on track and ensure your little one is ready for those long school days. Let me help you with these 10 tips:
1. Gradually Adjust Bedtime
Rather than making a sudden change, start adjusting your child's bedtime gradually. Move bedtime up by 15 to 30 minutes every few days until you reach the desired time. This approach allows your child's internal clock to adjust slowly and reduces resistance to the new schedule.
Remember to wake up your kid 15 to 30 minutes earlier the next day too!
2. Establish a Consistent Routine
A consistent bedtime routine can signal to your child that it's time to wind down and prepare for sleep. Activities such as taking a warm bath, reading a book, or listening to calming music can be part of this routine. Consistency helps set expectations and creates a calming environment conducive to sleep.
For older kids, you can use one of these charts to create a back-to-school bedtime and morning routine. You can also add chores and responsibilities like making their bed, getting their water bottle or backpack ready, etc.
3. Create a Sleep-Friendly Environment
Make sure your child's bedroom is a perfect sleep sanctuary. Keep the room cool, dark, and quiet. You might want to get blackout curtains to block out any light and use a white noise machine to mask any annoying sounds. Also, try to keep electronic devices out of the bedroom to avoid distractions and help improve their sleep quality.
4. Limit Screen Time Before Bed
The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. It's a good idea to limit screen time at least an hour before bedtime. Encourage other relaxing activities, such as reading or drawing, to help your child unwind.
5. Encourage Physical Activity
Regular physical activity can help children fall asleep faster and enjoy deeper sleep. Encourage your child to play outside or participate in active play during the day. Just be mindful to avoid vigorous exercise too close to bedtime, as it can have a stimulating effect.
6. Maintain a Consistent Wake-Up Time
Keeping a consistent wake-up time, even on weekends, helps regulate your child's internal clock. This consistency makes it easier to fall asleep and wake up naturally. If your child stays up late on weekends, try to ensure they wake up within an hour of their weekday wake-up time.
7. Set Realistic Sleep Goals
The American Academy of Pediatrics (AAP) recommends the following sleep durations:
3 to 5 years: 10 to 13 hours per day
6 to 12 years: 9 to 12 hours per day
Use these guidelines to determine an appropriate bedtime and wake-up time for your child. For example, if your 6-year-old needs to wake up at 6:30 am and requires 10 hours of sleep, their bedtime should be 8:30 pm.
8. Practice the Morning Routine
In the weeks before school starts, start practicing the morning routine. This means waking up at the right time, getting dressed, having breakfast, and doing any other tasks before heading out the door. Practicing the routine can help reduce morning stress and make the transition smoother once school starts.
9. Plan the Next Day Ahead
This becomes very important if you still have babies or toddlers around the house, because naptime can interfere with older siblings' activities. Plan ahead so you can be ready for a nap on the go or have the room ready for when you come home for a nap.
Getting enough sleep is super important for your child's success in school and their overall well-being. By slowly adjusting bedtime, setting up a consistent routine, and making their bedroom sleep-friendly, you can make sure they're well-rested and ready for the new school year. Prioritizing sleep now will lead to better grades, a happier mood, and a healthier lifestyle for your child.
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