Secrets To Put Your Kids To Sleep On Their Back-To-School Routine

Kids need enough time to sleep, so that they are better prepared to face tasks in school. Easier said than done, though. Parents and children all know that vacations, no matter how long or short, is the perfect time for kids to sleep past their bedtime. That, however, can be quite troublesome for parents when school starts right around the corner. So, follow along with us as we share the best secrets to put your kids to sleep on their back- to-school routine that every parent should know.

Start Way Before School Starts

Do not practise an earlier bedtime routine a few days before school starts. In fact,
according to this study, it recommends that you start working an appropriate sleeping
schedule about two weeks before classes start. This can help your child adjust to a new
sleeping schedule right before school starts. It is a much healthier solution, and your child
will thank you for it.

Keep a Routine
When it comes to bedtime, routine is key. It helps reinforce the idea that when you and
your child do the routine, it conditions their mind that it’s about time for bed. So, it is
essential that you have a routine for bedtime. Plus, this also enhances that special bond
that parents and their kids have.
You can start by brushing teeth to reading them a bedtime story to tucking them in at
night, it’s really up to you. So, once you created a bedtime routine that’s perfect for you
and them, stick to it.

Create a Strict Sleeping Schedule
When summer starts, it’s only logical that sleeping schedules are not quite strict.
However, that should change a couple of weeks before school starts. Although it is a
bummer, it is needed for your kids to have the healthiest sleep, so that they can face the
challenges that school brings. That is because, according to a research, lack of sleep can
negatively affect your child’s performance in school.

So, when school is right around the corner, it is best to stick to a time schedule. Let’s say
you decide that bedtime is 9PM, then make sure that every night, your son or daughter is
in bed at 9PM. As stated in the previous point, this conditions your child that it’s time for
bed. See the table below to see how much hours of sleep your child needs, depending on
their age.

Stay Away From Caffeine
Now, oftentimes we associate caffeine with only coffee. But, we also quite often forget
that both soft drinks and energy drinks do contain high amounts of caffeine. So, when it’s
close to bedtime, do not let your kid\s drink anything that contains caffeine.
However, letting them drink high amounts of caffeine throughout the rest of the day also
defeats the purpose. Rather, limit their caffeine consumption of sodas and other fizzy
drinks. Although pediatricians and nutritionists would not recommend giving children
sugary or caffeinated drinks, since it does not add any nutritional value, and only
promotes childhood obesity.

Always Be There to Help Them

School, for most kids, is a challenge. They face many factors, including stress, anxiety,
homework, bullying, fatigue, and more. These can weigh heavily on your children, and can
affect their performance in school and with sleep. So, as a parent, always be there to help
them get through these challenges. Make sure that you listen to their problems, and not
leave them alone.

In addition to that, most kids already feel a lot of pressure prior to school starting. That is
because of some of those factors we mentioned earlier. At this stage, it is important that
you make them feel validated. It is vital that you understand what they are going through,
as we are sure you have also felt the same way before.

Promote Exercise
You have heard it time and again, “health is wealth”. Well, it is the same for kids that are
growing up. A healthy physique can provide a lot of benefits and advantages. Part of
that, is the ability to fall asleep easily. This is according to a research done by the Cooper
Institute. The research also states that children who sit around all day, playing video
games or watching TV take longer to fall asleep than kids that are more active during the
day.

Make sure that you are promoting an active lifestyle in your household. It provides a ton
of health benefits. It enables them to increase stamina, improve self-esteem, reduce
anxiety, gain muscle growth, and so much more.

Walk Your Talk
Children learn from example. It is easy to tell your kid\s to fall asleep early, but when they
see that you don’t, it can lead them to think that it is not a big deal. In fact, according to
MSU, children learn by copying you. So, even when it comes to something as simple as
sleep, you need to set an example for them to follow.

No Screen Time When it’s Bedtime
Most kids, nowadays, have the benefit of having advanced tech at the palm of their
hands. Smartphones, Tablets, Laptops, TVs, all these are distractions that you don’t want
in their bedrooms. More on screen time can make people feel more alert, rather than the
exact opposite. So, strictly remove all gadget privileges when it’s time to go to bed.

Their Bedroom must be Conducive for Sleep
It is only a fact of life that the more comfortable you are on your bed, the faster you can
fall asleep. So, first of, make sure to give priority when choosing mattresses for children.

Secondly, make sure that the room is not bright. A dark room can help them fall asleep
while a bright one can make them more alert. Lastly, make sure that the room is cool. A
warm or hot room can provide a lot of discomfort for your kids, which can prevent them
from falling asleep.

Healthy Sleeping Hours Depending On Age

Age Recommended Sleep Time
4 to 12 months 12 to 16 hours/day
1 to 2 years old 11 to 14 hours/day
3 to 5 years old 10 to 13 hours/day
6 to 12 years old 9 to 12 hours/day
13 to 18 years old 8 to 10 hours/day

Children of all ages need healthy sleep, so that they can perform effectively when school
starts. School is one of the more daunting things that both parents and children go
through. However, with the right knowledge, it can be surpassed. Help your kids become
the best versions of themselves. And, it all starts with their sleep.