Every now & then we all budge the rules for our childrens’ sleep! Especially over the holidays and summer break. As time goes on though you’ll definitely want to add getting your sleep back on track.
We spend so much time thinking about waking up, getting kids to school, us to work, lunches packed, etc. But are your kids ready to get back to a more structured, early bedtime again? It’s not just about stress. Healthy sleep habits are essential for positive school (and home) behavior and performance. Alertness, concentration and learning are all linked to adequate sleep!
First let’s make sure your littles get back on track with the right amount of sleep. Though the hours of sleep required change as kids grow, it’s always important to help them stay in a reasonable range. The National Sleep Foundation recommends:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School-Age Children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
Whenever and however you’re preparing to return to good sleep habits, ensure that your family gets off to the best start possible with these tips.
Ease into a Getting Sleep Back on Track
Start any new bedtime routines two-to-three weeks before you’d like it in full swing. Which also means, if your family’s sleep is out of whack, give it a few weeks. If you need to change bedtime or when the kids get up, start getting them to bed, begin the shift in 10-15 minute increments every few days until you’ve reached your school year bedtimes and/or wake-up times. If you’re getting back into the school year, maintain this for a good week before school starts and stick to it. That includes weekends, too!
Set up for bedtime in the afternoons and evenings
- Head outside! You know that extra tired feeling after a workout? We want your kids to feel like that every night! Especially as their bodies adjust to an earlier bedtime, enough, regular exercise will help them wind down at night.
- If you can, move dinner earlier along with bedtime. Big means and sweets can make it harder for kids to get to sleep. Also, if you’ve moved away from healthy eating habits during the summer months, get back to a balanced diet. Avoid processed foods and instead, fill your kids up with foods that are rich in antioxidants, vitamins and protein to boost their daytime energy levels. Avoid soda, caffeinated beverages and chocolate at least six-to-eight hours before bedtime.
- Set the tone for relaxation after dinner. You can dim the lights, especially lights from electronic devices like television, video games and phones. Encourage your kids to play quietly. Establish a household rule that eliminates screen time one hour prior to bedtime.
Create a bedtime routine
- Routines that are 30-60 minutes help school age kids make the transition from awake time to sleep time. If you’re kids are starting with in-person classes, don’t forget to pack lunches, prep backpacks and choose the next day’s clothes as part of your nightly routine. If your school is virtual, you can set up their school space, pick our clothes and prepare lunch and snacks for the day. Practice this with a dry-run a few days before school starts
- Set the stage for sleep. The ideal temperature for sleep is 68-72 degrees. A super dark environment without red LED lights or electronic distractions is best. If you can’t remove them, cover the LED’s or blue lights with black electrical tape or black sticky dots. Your child should associate his or her bedroom with sleep time, not playtime!
Model the way
You’re under endless pressure as a parent! Especially in this crazy world we’re living in. As you help your kids re-establish sleep routines and rules, take the opportunity to reset your habits, too! Eating well, moving your body and getting healthy sleep help all of us feel better.
Whatever your changes look like, just keep believing you and your kids can do this!