As the summer ends, lazy mornings melt away from our hands like a dripping ice cream cone. As our lives return to a regular schedule of school days, parents may need a little help designing and returning to a healthy bedtime schedule.
Parents are getting ready to send their children back to school. For some, it’s a time of mixed emotions, and for others, it’s a time of relief.
Parents everywhere gather school supplies with hopes for a stress-free and successful year. Some are busy getting new clothes, shoes, lunch boxes, and backpacks. Others are scrambling to get well-child check-ups and dental visits.
Amidst all this, a critical ingredient is missing in the recipe for success during the upcoming year — children need proper sleep to function at school.
Sleep and Learning: What’s the Connection?
Transitioning back to a school schedule is difficult. Going from staying up late and sleeping in during the summer to earlier bedtimes and wake-ups isn’t an easy shift.
But it can help everyone sleep better and do better in school. Multiple studies show that sleep helps children concentrate. Well-rested kids retain information better and are better at decision-making, planning, and critical thinking.
Getting enough sleep also helps improve behavior, which can be tricky during the back-to-school period.
How to establish a bedtime routine
The first step to getting better sleep is creating a bedtime routine. A consistent routine signals your child that it’s time to wind down.
Consider using the “Brush, Book, Bed” strategy:
- Brush — Brush teeth and change into pajamas.
- Book — Read a book together to relax.
- Bed — Tuck them in and turn off the lights.
Tips For Avoiding Bedtime Struggles
Here are some tips to help your child ease into their school sleep schedule.
These can help you maintain healthy sleep habits throughout the year:
- Know the normal amount of sleep for your child’s age — Preschoolers between 3 and 5 should get 10 to 13 hours of sleep per night. School-aged kids between 6 and 13 should get 9 to 11. Teenagers between 14 and 17 should get 8 to 10 hours per night.
- Work on the schedule — About two weeks before school starts, work with your child to return to a school-appropriate sleep schedule.
- Keep the schedule consistent — Once the school year begins, maintain a regular sleep schedule, even on weekends. Consistency helps regulate your child’s internal clock and makes waking up for school less jarring.
- Expose your child to natural light early in the morning — Open the blinds and let the sunlight in to help set their internal clock. Natural light signals to the brain that it’s time to wake up and be alert.
- Provide a peaceful bedroom environment — Ensure your child’s bedroom is conducive to sleep. A calm bedroom environment includes a dark room, a comfortable bed, and a cool temperature. Blackout curtains can be helpful if early morning light disrupts sleep.
- Turn off electronics — Electronic devices emit blue light, which can interfere with sleep. Encourage your child to power down all electronics at least 30 minutes before bedtime. Removing these devices from the bedroom can also prevent late-night distractions.
- Avoid and limit caffeine at least six hours before bedtime — Kids should imbibe as little caffeine as possible, as caffeine can make it difficult to fall asleep. Chocolate can contain small amounts of caffeine, so avoid it close to bedtime.
- Be a role model for your child — Establish a regular sleep routine of your own to set an example and maintain a home that promotes healthy sleep.
It doesn’t have to be torture to get on a regular sleep schedule. A fully rested child will enjoy the day and be their best selves for the best year possible.
Addressing Sleep Challenges
Even with the best intentions, sleep challenges can arise. If your child is having persistent difficulty adjusting to a new sleep schedule, it might be time to seek professional help.
Watch for signs of these common sleep challenges.
Difficulty falling asleep
One of the most common sleep challenges is difficulty falling asleep. Difficulty falling asleep can be due to anxiety, overstimulation, overtiredness, or irregular sleep schedules.
Here are some strategies to help:
- Create a calming pre-bedtime routine — Reading, a warm bath or shower, massage, or deep-breathing exercises can help your child relax. These signal that it’s time for sleep.
- Limit screen time — Encourage at least 30 minutes of screen-free time before bed to help kids wind down.
Nighttime wakings
Some children wake up frequently at night, disrupting their overall sleep quality.
Possible solutions include:
- Comfort objects — A favorite blanket or stuffed animal can provide security and comfort.
- White noise machine — Consistent, soothing sounds can help drown out disturbances. It can help promote continuous sleep.
- Nightlight — A dim nightlight can help children afraid of the dark feel more secure.
Bedwetting
Bedwetting can be a distressing issue for both children and parents.
It’s important to handle this with sensitivity:
- Limit evening fluid intake — Encourage your child to drink more fluids earlier in the day and reduce intake in the evening.
- Scheduled bathroom breaks — Ensure your child goes to the bathroom right before bed. Consider waking them for a bathroom trip a few hours into their sleep.
- Protective bedding — Waterproof mattress covers can make cleanup easier and reduce stress during a nighttime change.
Night terrors and nightmares
Night terrors and nightmares can be particularly alarming and disrupt sleep:
- Comfort and reassurance — After a nightmare, comfort and reassure your child. A calm, soothing presence can help them feel safe.
- Stress management — Help your child manage stress and anxiety through activities. This can include talking about their day, practicing mindfulness, or engaging in relaxing hobbies.
- Consistent bedtime routine — A predictable and calming bedtime routine can help with night terrors and nightmares.
When to Seek Professional Help
Recognizing when to seek help is essential. If your child struggles with sleep despite your efforts, contact your primary care physician. They may refer you to a specialist, such as those at UPMC Children’s Hospital of Pittsburgh’s Pediatric Sleep Medicine Program.
Our team comprises wonderful nurses and support staff, sleep technicians, and sleep physicians. Everyone can work with you one-on-one to help you transition seamlessly to an appropriate sleep schedule.
For more information, please visit our pediatric sleep program website or call 412-692-5630, option 2.
Editor's Note: This article was originally published on , and was last reviewed on .