Back-to-School Sleep Help for Kids
Summer has officially ended and kids have finally returned to school. Can I please get an AMEN?!
But with kids back to school, parents may find themselves facing the challenge of reestablishing a healthy sleep routine for their children. After all the fun activities and laid-back summer schedules, the last thing parents and children want to think about is getting back into a fall rhythm.
As an occupational therapist, I understand the importance of quality sleep in promoting a child's optimal development and function. In this blog post, I will share helpful tips on how parents can effectively set a back-to-school sleep schedule for their kids of all ages.
So, how much sleep do children need?
Sleep needs vary based on a child’s age and unique needs. It is important to keep in mind your child’s unique sleep needs when planning bedtimes and setting your expectations for morning wake-up times. The American Academy of Sleep Medicine recommends the following for children ages 3-12:
Preschoolers (3-5) require 10-13 hours of nightly sleep
School-aged children (6-12) require 9-12 hours of nightly sleep
If your child is having a hard time sleeping through the night or meeting their nightly sleep needs then there are things you can do to help support them in getting more sleep. Here are 6 back-to-school sleep tips to help your child get back into a routine that works for your family and aligns with their sleep needs.
1. Gradually Transition Their Sleep Schedule
During the carefree days of summer, sleep schedules often become more relaxed. Late nights and sleeping in may become the norm. However, abrupt changes to a sleep routine can be challenging and may cause more difficulty falling asleep and waking up. Instead, begin transitioning back to their school schedule at least two weeks before the academic year starts. Gradually adjust bedtime and wake-up time, moving them earlier in 15-minute increments every few days until the desired schedule is achieved. This approach allows the child's body to adapt slowly to the changes, making the process smoother and less stressful.
2. Create a Relaxing Bedtime Routine
A calming bedtime routine signals to the brain that it's time to wind down and prepare for sleep. Create a consistent routine that lasts around 20-30 minutes before bedtime. Activities could include taking a warm bath, reading or listening to a book, bedtime snack or drinking milk, meditating, etc. If you find your child struggling during the bedtime routine then you could create a visual bedtime routine chart or purchase one like the one linked here. This is helpful in creating a visual understanding of what is still left in their routine and allows you to reward their independence. Rewards have been shown to help motivate and encourage positive behaviors and are great to implement to help improve their sleep.
3. Limit Stimulants Before Bed
Caffeine and sugary foods can disrupt a child's sleep pattern. Avoid serving these in the late afternoon or evening. Instead, opt for foods that are filling and high in protein for dinner and incorporate a light, nutritious bedtime snack that won't overload their system as part of their routine if they are still hungry. Some great bedtime snack options include bananas, cheese and crackers, peanut butter on toast, and milk, Further, limit the use of electronics, TV, or use other blue-light emitting devices at least 1 hour before bedtime.
4. Design a Sleep-Conducive Environment
A quiet, comfortable, and dark sleep environment promotes better sleep quality. You can help by minimizing noise with a sound machine and blocking out excess light with paper shades or black out curtains. The room temperature should be comfortable for your child to sleep in. Some prefer it to be cooler so keeping a fan on is also a good option. For more ideas on how to create a cozy sleep space for your child, please read this blog.
5. Encourage Physical Activity
Regular physical activity during the day can positively impact a child's sleep. Engaging in active play and exercise throughout the day helps expend energy and contributes to deeper and more restorative sleep. If you have a sensory or movement-seeking child, it is important to help your child meet that need before you can expect them to settle for the evening. However, avoid rough-housing close (within 15-20 minutes) to bedtime, as it can have the opposite effect and make settling down more difficult.
6. Involve Your Child in the Sleep Schedule
Some kids love to make their own decisions and be involved in the planning of their routines. It can be an easy way to help them be more independent. Asking them to choose their bedtime snack or the pajamas they will wear that night allows them to make autonomous decisions (which kids love doing) and helps bedtime go a whole lot smoother!
By following some of these practical sleep tips, parents can ensure their child is meeting their nightly sleep needs and can start the school year on the right foot. Remember, sleep schedules and routines only work with your support and implementation. Stick to it and see your child wake up well-rested ready to happily conquer school. Happy back-to-school season!
You can also implement these sleep tips after holiday vacations, school breaks, and other holidays as needed.
References:
Pacheco, D. & Vyas, N., MD. June 1, 2023. “Back to School Sleep Tips”. https://www.sleepfoundation.org/school-and-sleep/back-to-school-sleep-tips
Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.
https://pubmed.ncbi.nlm.nih.gov/27707447/
Karten, M., MD. July 30, 2018. “Wake Up a Back-to-School Sleep Schedule”. https://blog.nemours.org/2018/07/wake-back-school-sleep-schedule/#:~:text=Progressively%20wake%20your%20kids%2015,the%20correct%20time%20each%20morning.