August means back to school here in South Florida and at Catching Dreams that means sharing back to school sleep tips. One of the biggest adjustments for children is shifting from a more relaxed later summer schedule to a more structured school routine. Here are some essential back to school sleep tips to ensure your preschooler and school age child is well-rested and ready for school.
1. Choose the Right Schedule
Consistent Wake-up Time: Set a consistent wake-up time that matches the school schedule, even on weekends. If your kiddo has to be up at 7 am for school, stick with that same wake up time for the weekends too. This consistency helps regulate their circadian rhythm.
Calculate the Right Bedtime: Wondering what bedtime is best for your child? Find out their sleep needs here. Then count back that many hours from the time they need to wake up for school to find the right bedtime. For example, my 7-year-old needs 10 hours of sleep and she has to wake up at 6 am for school. That means her bedtime should be about 10 hours before 6 am, at about 8 pm, to ensure she’s getting enough sleep. Factoring in the time it will take her to fall asleep, I would set bedtime at 7:30 pm.
Gradually Shift the Schedule: Begin adjusting your child’s bedtime and wake-up time at least one week before school starts. Gradually shift both times by 15 minutes every few days. This helps their internal clock slowly adapt to the new schedule.
2. Establish a Bedtime Routine
Relaxing & Connecting Activities: Incorporate calming activities into the bedtime routine that foster connection between you and your child. These might include reading, taking a warm bath, deep breathing, or talking about the highs and lows of the day.
Consistency is Key: Stick to the same routine every night to signal to your child’s body that it’s time to wind down and prepare for sleep. Grab my free visual routine cards here to create a smooth routine. The cards will make it easy for your child to follow the steps in the bedtime routine.
3. Create the Ideal Sleep Environment
Dark and Quiet: Ensure the bedroom is dark, quiet, and cool. Use blackout curtains, a white noise machine, and keep the temperature between 68-72 degrees.
Comfortable Bedroom: Your child’s bedroom is a dedicated space for sleep, not for homework or play. Take out anything from their room that could be distracting them from sleep. A clean, uncluttered space is better for sleep quality.
4. Monitor Screen Time
Screen Time Routine: Light emitted from screens can suppress melatonin production, making it harder for your kiddo to fall asleep. End screen time 1-2 hours before bedtime. Our school week screen time routine is watching one episode while I make dinner. Then the TV (or other screens) go off for the rest of the night.
5. Communicate and Prepare
Talk About the Transition: Have an informal family meeting to discuss the upcoming schedule change with your child. Making a countdown or using a calendar to show them when school starts can help with this transition.
A good night’s sleep is crucial for your child’s academic performance and overall well-being. By gradually adjusting their schedule, establishing a consistent routine, and creating a sleep-friendly environment, you can help your child transition smoothly back to school. With these back to school sleep tips, your kiddo will be well-rested and ready to tackle the new school year with energy and focus.
Stephanie Quinto is the founder of Catching Dreams Consulting. You can follow her on Instagram and Facebook.