Back to School Sleep Tips
Goodbye summer, hello fall! The past few months were filled with sunshine and summer fun, and your child’s sleep routine may have taken a backseat—which is perfectly fine! Summer is a great time to let routines be flexible and enjoy the moment.
But with the school year approaching, now’s the time to start getting back on track so your child can get the rest they need for learning and growing!
If you want to learn more about how Sleep Solutions by Cara can help your family get sleep back on track, book your free 15-minute Discovery Call!
Make Sleep a Priority
For preschoolers and school-aged kids, chatting about sleep can work wonders. You can ask them things like, "How do you feel when you’re really tired before bed?" or "Do you have more energy after a good night’s sleep?" Share how much better you feel when you’re well-rested too. These little conversations can help them see how important sleep is and get them more on board with bedtime!
Know How Much Sleep They Need
Understanding how much sleep your child needs will help you set a bedtime that ensures they wake up refreshed. The National Sleep Foundation recommends:
Preschoolers (3-5 years): 10-13 hours total, including naps. I recommend a bedtime around 7:00-7:30 PM.
School-age (6-13 years): 9-11 hours per night. I recommend a 8:30-9:00 PM bedtime.
Teenagers (14-17 years): 8-10 hours per night. Encourage starting bedtime at 9:30-10:00 PM, adjusted based on school start time or morning activities.
Gradually Adjust Bedtime
Try not to wait until the night before school starts to change bedtime. In the weeks leading up, gradually move bedtime earlier by 15 minutes each night until you reach the ideal schedule. This makes the transition much smoother for everyone!
Watch for Sleepy Cues
Recommended bedtimes are a good guideline, but every child is different. Look for your child’s sleepy cues to determine the best bedtime for them. Common signs of tiredness include yawning and rubbing eyes, but also be aware of these less obvious cues:
Short Temper: They seem to get upset easily at home, whether it's in the afternoon, evening, or even the following morning.
Ignoring Directions: It's not just typical "not listening," but a noticeable level of defiance that seems unusual for them.
Irritability: They become easily annoyed or frustrated by the smallest things (toddlers are especially known for this!).
A Sudden Burst of Energy: Sometimes referred to as getting “slap-happy,” this sudden burst on energy when your child is all of a sudden running circles around the house when they previously seemed lower energy is actually a sign that they have reached over-tired land!
Saying They're Tired: If your child is actually telling you they're tired, that’s a big clue that they could use an even earlier bedtime.
(Re)Establish a Bedtime Routine
A consistent bedtime routine is key to winding down before sleep. Keep it simple—15-30 minutes is plenty. Incorporate activities like a bath, brushing teeth, reading, storytelling, or snuggling. The goal is to help them feel calm and connected before bed.
Be Mindful of Screen Time
While screens can help some kids relax, they often cause stimulation that makes bedtime difficult. The blue light from devices can also interfere with melatonin production. To promote better sleep, put screens away at least an hour before bed. For older kids with personal devices, consider a family docking station where everyone can plug in their devices before bedtime, setting a healthy habit for the whole household.
Lead by Example
With summer’s relaxed schedules, it’s easy for everyone’s sleep routine to get a little off track. By focusing on your own healthy sleep habits, you can set a great example that encourages your child to do the same!
Additional Tips:
Start the school year with slightly earlier bedtimes, knowing that the transition can be tiring.
Keep the first weekend low-key to give your child extra time to recharge.
