For most of you, school has already started, which means earlier mornings, and potentially an earlier bedtime. Many families slowly migrate to a later bedtime during the summer, days are longer, activities start later, and vacations happen. But once school starts, routines become of utmost importance.
If you’ve allowed your child’s sleep to be all over the place during vacation, that’s understandable, but now is the time to reintroduce a bedtime (and morning) routine. If you’re still struggling with getting bedtime back on track, there are a couple of things you can do.
1. Gradually shift bedtime earlier over the course of a few days (or a few weeks if you have that kind of time).
To help your child adjust to an earlier bedtime gradually, simply move bedtime up by 30 to 60 minutes at a time over the course of a few days (or a week). For example, a child who has been going to bed at 9:00 p.m. over vacation, and needs to be in bed at 7:00 p.m. for school’s transition may look like this (if you have more time, take 2 or 3 days for each shift to allow a more gradual adjustment):
Day 1: 8:30 p.m.
Day 2: 8:00 p.m.
Day 3: 7:30 p.m.
Day 4: 7:00 p.m.
Make sure that you are starting the bedtime routine with ample time to get your child in bed on time at the NEW bedtime. School routines mean that your child needs to be awake earlier, so it’s necessary to encourage and nurture an earlier bedtime to ensure that she isn’t sleep deprived.
2. Use the “cold turkey” approach.
Not my favorite method, but it works for some. With this approach, the night you change the routine, you would start your child’s bedtime routine early, which would put her in bed early as compared to the vacation bedtime. Additionally, if your child has been sleeping later in the morning you will need to start with waking her earlier that day so that she can go to bed earlier that night.
For example, if your child has had a 9:00 p.m. bedtime during vacation, and you want them in bed at 7:00 p.m. during the school year, you would simply start the bedtime routine with enough time that your child would be in bed at 7:00 p.m. the night before school starts.
Avoid Sleep Deprivation
But what if you have no idea what time your child should actually be going to sleep? I find that many times parents grossly underestimate the amount of sleep that their child actually needs. In fact, it’s incredibly important that parents make sure our children get enough sleep. Sleep deprivation in children can negatively affect learning and behavior.
To figure out how much sleep your child needs, you just need to do some math. Preschoolers need an average of 11 hours of nighttime sleep. That’s a lot of sleep! So if your child has to get up at 6:30 a.m. to catch the bus on time, that means that she will need to be in bed ASLEEP by 7:30 p.m.
But what if your preschooler still has trouble getting up in the morning?
If you’re working to migrate bedtime, but getting resistance, you may want to consider waking your child at the time she will need to be up to get ready and out the door on time. Doing so will help to expedite migrating to an earlier bedtime, as well. If you have a bit of time before school starts, you can even make waking up part of the daily routine, and use that extra time to do something special before school starts.
I’ve said it before, and I’ll say it again: children thrive on routine, especially when it comes to sleep. Even older, school-aged children need a solid bedtime routine, although it may be different from a baby’s. For older children, creating a solid bedtime routine will not only prepare your child for sleep, but it will also help her to relax before actually falling asleep.
Create a Flexible Routine
You may be surprised to find that for school-aged children, the entire evening routine is important. This includes dinner. Did you know that it takes children longer to digest a meal than adults? Give your child’s tummy a head start and aim for a dinner time that is approximately two hours before bedtime.
You may also want to eliminate caffeine in the afternoon and evening to help allow your child to become tired and more ready for sleep.
Once it’s time to get ready for bed, it’s important to rely on a soothing routine to help signal that it’s time to wind down and sleep. If you haven’t established a bedtime routine, now is the time. Choose 3-4 items that should happen every night. This may include a bath, brushing teeth, laying out clothes/shoes/backpack for the next day, song, and/or story.
Once you’ve figured out your daily routine (including mornings), you can focus more on bedtime and helping your children get good quality sleep so that they can perform well in school. In addition to the tips above, don’t forget to:
-Turn off electronics (that means you, too!) at least an hour before bed. The light produced by television, computers, smart phones, tablets, etc. can actually inhibit the production of melatonin, which can make it difficult to fall asleep.
-Make sure to get some fresh air and allow your child to expend some energy in the late afternoon. This can be a challenge if your child has homework, but even 30 minutes of active, outdoor time can help your child achieve a more restful sleep.
-Stop rough play at least an hour before bed. Rough housing is stimulating, which is not indicative of restful sleep.
-Encourage quiet activities, such as puzzles, books, or even building toys in the hours leading up to bed. Once homework is done, encourage quiet play to help your child wind down.
School is a big adjustment for children, even if it’s “just” preschool. It’s a period of turmoil, as she experiences routine changes, new expectations, and less “free” time. Make sure that you’re encouraging positive habits with quality down time after school and a solid sleep routine, even if that means making the change over the course of a few weeks.
A rested child will perform better in school, and be far more calm than one whom is overtired and in need of quality sleep.
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