Changing back to the back-to-school sleep schedule

Both parents and kids are more relaxed during the summer. Which means that it’s highly likely that everyone usually stays up late or wakes up at various times. When school seasons begins, it’s really hard for both parents and kids to just jump back to a school routine. So, it’s imminent that you start practicing waking up early a few days earlier.

Here are some tips to get back to school wake-up routines

Don’t skimp on sleep time
No matter how early they need to wake up, kids need their 8-10 hours of sleep based on their age. So it’s only practical that you start tucking them into bed early. The American Academy of Sleep Medicine (AASM) recommends how much sleep your child needs:
Four to 12 months: 12–16 hours (including naps)
One to two years: 11–14 hours (including naps)
Three to five years: 10–13 hours (including naps)
Six to 12 years: 9–12 hours
13 to 18 years: 8–10 hours

Monitor screen time before bed
Make sure kids stay away from screens at least an hour or two before bedtime. Screens and electronics, emit blue light that keeps the brain active and does not help kids relax and fall asleep soundly. Plan a family reading evening before bedtime. If you can read, play or talk to them before bedtime, that works wonders as kids are happy just before going to bed snugly.

Create a consistent bed-time routine
Having a consistent routine or pattern before bedtime helps kids to prep to sleep. A warm bath, brushing teeth, some water, a cuddle, a book or a story always helps them relax and look forward to bed time. If a child doesn’t fall asleep, or doesn’t want to sleep figure out a fun way for them to get back in bed. I ask my son to count to 100 and if he is awake after that he can play. Mostly he’s fast asleep as he is quite tired.

Have a cool sleep zone
Make sure the room where your child sleeps is of the right temperature. Too hot or too cold does not help them. Noisy toys or alarms around a child’s room can be quite distractive. Make sure kids switch off all loud toys and put them away to rest for the night. That’s a great way to prep for bedtime. A dark zone, with minimal light and cool sheets help keep a child soundly asleep.

Have a sleep buddy
Let you child pick a toy as a sleep buddy each night. In case they pick a noisy toy, tell them that buddy needs rest and must sleep too. Sleep buddies help a child feel safe and offer support at bedtime. Some kids even have a specific toy to take to bed each night. And that’s ok too!

Getting to bed early helps create an easy early morning routine!