School is back and I know you’re thinking the same as us, did summer even happen?! But Autumn is fully here, and the kids are going back to school.
Heading back to school after the summer holidays can be problematic when it comes to bedtime routines. With lighter evenings, summer holidays, and your family enjoying more free time, your kids have likely been staying up later than usual!
Clearly, this may have caused some issues for the back-to-school period — whether they’re teens or toddlers! But all is not lost. Getting a good night’s sleep will help make the return to term-time that little bit easier, so read on for our foolproof sleep schedule tips.
- Gradually change your child’s sleep schedule – A few weeks before school starts, try to make bedtime and wake time 15 minutes earlier each day. This will help them get up on time at a steadier pace. Once you have established a sleep schedule that works, make sure you stick to it!
- Re-establish a bedtime routine – Work with your children to find a relaxing bedtime routine that helps them nod off in no time. Bedtime stories, quiet time, and other calming activities such as listening to relaxing music will help your child unwind from a hectic day.
- Get to know how much sleep your child or teen needs – Children of different ages require different amounts of sleep. For example, 1 to 5-year-olds need around 11 hours whereas teenagers function best with 9 hours. As everyone is different, check in with your little one to see how they’re feeling after a good night’s sleep.
- Avoid blue light before bed – Try to turn off all sources of blue light 60 to 90 minutes before your child’s bedtime as this can help them to fall asleep faster. This includes electronic devices such as televisions, tablets, and mobile phones.
- Keep your little one’s bedroom at a comfortable temperature – It is recommended that around 18 degrees Celsius (65 degrees Fahrenheit) is the ideal sleeping temperature.
- Eliminate your child’s caffeine consumption – Avoid giving your child coffee-based drinks, dark chocolate, and soft drinks as this will help them to enjoy an interrupted night’s sleep.
We know, we hear you; It’s all well and good promoting the benefits of bedtime routine but as any parent will know, implementing them (and sticking to them) is a different story! To ensure you are given the best chance at success, consider the following tips:
- Be consistent
- Start early
- Respect their opinions
So, does this follow your little one’s bedtime routine?