Back to School: How to get Sleep Back on Track

I feel like I just wrote to all of you about how summer is starting, and now here I am writing to you about how the summer is winding down and coming to an end in the next couple of weeks! How does time fly by so fast?! Well now that we are closing out our last weeks of summer, it can be tricky for both kiddos and parents to transition from a relaxed summer schedule to a structured school routine. Making sure your little one is getting the right amount of sleep when going back to school will make that transition so much easier with less meltdowns and blank zombie stares throughout the day. Making some adjustments now will benefit you and your child tremendously on that first week of school. I promise their teacher (even if that is you) will thank you! Here are some strategies to help ease the transition and avoid those first few weeks of exhaustion.

Don’t Procrastinate- Don’t wait until the night before your little one is supposed to start school to try and adjust her sleep schedule. A child’s body won’t automatically jump to a new schedule, her body needs time to adjust. If you try to make this transition a sprint, you will more than likely end of with a very tired and very grouchy child for the first week which won’t be fun for either of you.

Slow and Steady Wins the Race- Prepare to slowly start making bedtime adjustments at least 2 weeks before school starts. Move bedtime 15 minutes earlier every 2-3 nights until you get to your desired bedtime.  Keep in mind that typically an appropriate bedtime for school aged children is between 7pm-8pm. If they have been going to bed later than that, plan on starting to make gradual adjustments over the next coming weeks. The later your child has been going to bed, the longer it will take for their bodies to adjust back to an appropriate bedtime for the school year. Check out the chart below to determine how long it will take to adjust your child back to the appropriate bedtime.

Consistent Schedule- Set a Routine: Establish a consistent bedtime and wake-up time, even on weekends. Consistency reinforces the body's sleep-wake cycle and helps ensure better quality sleep.

Create a Bedtime Ritual: Develop a calming pre-sleep routine that includes activities like reading, taking a warm bath, or listening to soothing music. This signals to your child that it's time to wind down.

Sleep Environment- Comfortable Setting: Ensure your child’s bedroom is conducive to sleep—cool, dark, and quiet. Consider blackout curtains to block out summer evening light and white noise machines if there are disruptive sounds.

Limit Screen Time: Reduce exposure to screens (phones, tablets, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep.

Address Anxiety -Talk About School: Discuss any concerns or excitement your child may have about the upcoming school year. Addressing anxieties can prevent them from impacting sleep.

Relaxation Techniques: Teach your child relaxation techniques such as deep breathing or visualization to help them fall asleep more easily.

Avoid Caffeine –A wonky sleep schedule is not the only thing summer brings. It can also lead to different eating habits for your child. I know my kids have their fair share of snacks and sweets during summer time that they wouldn’t typically have while at school. If they have been having sodas and other caffeinated drinks, try to limit them after 12pm.  It’s always a good idea to try and avoid any caffeine six hours before bedtime. The caffeine can interrupt your child’s natural sleep patterns, making it more difficult to fall asleep.

Patience will be key during this transition. Adjusting to a new sleep schedule can take time. Be patient and consistent with the routine. By gradually adjusting their sleep schedule and establishing a consistent bedtime routine, you can help your child feel rested and ready for the new school year. Remember, every child is different, so it may take some time to find what works best for your family. 

Wishing you a smooth transition back to school!