Summer break from school means long nights of fun for your kids.
They have no assignments to do and plenty of time to play. They don’t have to wake up early to catch the bus, either! It’s all fun and games until it’s time to go back to school again, but how do you help them transition back into a school-appropriate bedtime routine?
Sleep is important for school-age children. It affects their mood, energy, and ability to concentrate and learn in school. A regular bedtime routine can help them get the sleep they need. Here are some tips for getting your kids back into a good bedtime routine for the upcoming school year.
Make gradual adjustments
Start gradually adjusting your kids’ bedtime a few weeks before school begins. If they are used to staying up late during the break, move their bedtime earlier by 15-30 minutes each night.
Be consistent with their sleeping schedule
Once school starts, it is essential to be consistent with their bedtime routine. This means going to bed and waking up at the same time every day, even on weekends. A consistent routine will help their bodies adjust and get their needed sleep.
Create a soothing bedtime routine
A bedtime routine can help your kids wind down and prepare for sleep. It can include simple activities like brushing their teeth, putting on pajamas, and reading a book. You can also add relaxation techniques like deep breathing or progressive muscle relaxation.
End screen time early
Screen time before bed can make it harder for kids to fall asleep. Turning off all screens at least 30 minutes before bedtime is the best way to go. If your kids need to use a computer or tablet for schoolwork, ensure they use it in a well-lit room.
Eat healthy and stay active
Eating a healthy diet and staying active can also help kids sleep better. Avoid sugary drinks and foods before bedtime. Limiting caffeine intake is also helpful, especially in the afternoon and evening because caffeine can make it harder to fall asleep. Stick to water or milk instead. Make sure they are getting enough physical activity during the day.
Plan activities and meal schedules in advance
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If you know your kids will have a busy day, try to plan activities and meals in advance. This way, they can wind down earlier and have a set bedtime.
Limit nap times
If your kids take naps, ensure they are shorter than 30 minutes. Napping for too long can make it harder to fall asleep at night.
Encourage them to sleep in their own bed
If your kids have been sleeping in your bed during the break, encourage them to sleep in their own bed again. This will help them feel more comfortable and independent as they return to school.
Talk about sleeping
Unlike adults, kids usually don’t worry about not getting enough sleep. If they could, they would rather stay up or sleep anytime they want! As a parent, it’s crucial to talk to your kids about the importance of sleep and why they need a regular bedtime routine. Help them see sleeping as something good for them and not a punishment.
Build a morning routine
A morning routine can help kids get ready for school and avoid rushing. It can include getting dressed, eating breakfast, and packing their school bag. You can also add some physical activity to help them wake up and move their bodies. Morning routines are just as important as bedtime routines!
Have an ideal sleeping schedule for yourself
As a parent, you also need to get enough sleep. This can be difficult to do with early school days and late nights, but you have to have an ideal sleeping schedule yourself. This will help you be more patient and understanding with your kids as they adjust to their own sleeping routines. You can be your kids’ role model when it comes to getting a good night’s sleep.
Now that you know some tips for getting your kids back into a good bedtime routine, it’s time to put them into practice. Kids in grade school need at least 10 hours of sleep every night. Make sure they get enough rest to be ready for the school day. A good night’s sleep will help them focus and do their best in school.
