There are multiple studies that show that sleep helps children concentrate and retain information better, and aids in their decision-making, planning, and critical thinking.
Transitions are difficult. Going from staying up late and sleeping in during the summer to waking up early and doing homework isn’t an easy shift. However, it’s never too late to begin this switch, so long as it starts early enough. Here are some tips to help your child ease into his or her school sleep schedule and maintain healthy sleep habits throughout the year:
Know the normal amount of sleep for your child’s age.
Work on the schedule: about two weeks before school starts, work with your child to return to a school appropriate sleep schedule based on when the bus comes. Each morning, set an earlier wake-up time in 15-minute intervals and every night, set an earlier bedtime in 15-minute increments until the desired sleep times are achieved. Once established, stick to the schedule, even on weekends.
Open the blinds for natural early morning light exposure to help set the schedule.
Brush, Book, Bed: start a “quiet time” every evening to help your child to unwind.
Provide a peaceful bedroom environment: dark room, inviting bed, and a comfortable room temperature.
“Power down” electronics to recharge them and recharge the kids. Limit electronics at least 30 minutes before bed. Electronic media should be removed from your child’s room and put elsewhere.
Avoid and limit caffeine at least six hours before bedtime. Caffeine can interrupt your child’s natural sleep patterns, making it difficult to fall asleep. Do not forget those bedtime chocolate milks — chocolate has caffeine, too.
Be a role model for your child. Establish your own regular sleep cycle and maintain a home that promotes healthy sleep. It doesn’t have to be torture to get on a normal sleep schedule. A fully rested child will enjoy the day and be their best selves for the best year possible.