5 Back To School Sleep Tips

– Written by JoAnna Inks 

kindergartener - JoAnna Inks Sleep Solutions

Well, It’s happening……the end of Summer is fast approaching and for many of us that means our kiddos are heading back to school and back to a routine.  I know my family has enjoyed the more relaxed schedule of the Summer which has often meant a later bedtime for my boys.  After all, what kid wants to go to bed at 7:30pm when they’re camping!  It’s just about 2 weeks until my kids start school so I have plenty of time to get them back on a consistent bedtime schedule.

Start Now:
Don’t wait until the night before school to get bedtime consistent again.  It takes time for their bodies to adjust and starting a week or two before school starts will help them so much.  

Watch The Clock:
School aged children should go to bed NO later than 8pm.  For those of you out there rolling your eyes and saying my child would never go to bed at 8pm, try it!  These kiddos need at least 10 hours of uninterrupted sleep every night in order to function at their best.  My kids are 8 and 6 and this school year their bedtime will be 7:30pm.  They have to get up by 6:30am so they get 11 hours of sleep EVERY night.  If your school aged child isn’t getting at least 10 hours of sleep every night I would take a hard look at your schedule and make some changes in order to make their bedtime a priority.  

Screen Time:
Computers, iphones, ipads, and TVs all emit blue light which inhibits melatonin production in the brain.  Melatonin is the hormone we make when we start to get sleepy after the sun goes down.  Screens trick the brain into thinking it’s still daytime which can wreak havoc on a child trying to fall asleep.  A good rule of thumb is no screen time within an hour of lights out.

Keep The Room Cool & Dark:
We’ll still be having longer days and early morning sun way into September so be sure your kiddos rooms have blackout shades.  I can’t stress enough how much this helps with children and sleep.  Also, keep the room temperature between 60 and 70 degrees.  A cool, dark room will help a child sleep their best.

Allow Some Reading Time:
The repetitive eye movement and low brain activity is a natural sedative.  30 minutes of you reading to your child or them reading to you will help them fall asleep faster.  Try to take time to read with them every night.

Here’s to a great school year & well rested children!

Sleep well,

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​I’d love to hear your thoughts about kiddos going back to school.  Comment below!

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