As summer sadly comes to a close, we shift our focus to getting ready for the start of another school year. We try to squeeze in the last few BBQ’s and pool days while our attention shifts to buying school supplies and receiving teacher assignments.
Often overlooked is the importance of getting our kids’ sleep on track as we prepare for their adventures in academia. Children learn better when they’re well rested. Their attention spans are longer, they are less impulsive and better able to sit and focus in the classroom. So what can we do to ensure our kids are at their best when they walk through the school doors in a few weeks?
Often overlooked is the importance of getting our kids’ sleep on track as we prepare for their adventures in academia. Children learn better when they’re well rested. Their attention spans are longer, they are less impulsive and better able to sit and focus in the classroom. So what can we do to ensure our kids are at their best when they walk through the school doors in a few weeks?
Implement an Early Bedtime
The longer days of summer are often accompanied by later bedtimes. Who doesn’t love after dinner ice cream trips and movie nights? But to ensure our children are getting the sleep they need during the school year, an earlier bedtime is often required. Get in the habit of an early bedtime before school starts so your family’s routine, and your children’s sleep rhythms, have time to adjust.
Children will often complain about going to bed while it’s light outside, so make sure you dim the lights and have a calm, quiet routine before bed. Blackout shades can be especially helpful in setting the mood. And if you’re having a hard time keeping your child in bed at bedtime, see my article “Surviving Bedtime: How to Get Your Child To Stay In Bed” for tips for a successful nighttime routine.
The longer days of summer are often accompanied by later bedtimes. Who doesn’t love after dinner ice cream trips and movie nights? But to ensure our children are getting the sleep they need during the school year, an earlier bedtime is often required. Get in the habit of an early bedtime before school starts so your family’s routine, and your children’s sleep rhythms, have time to adjust.
Children will often complain about going to bed while it’s light outside, so make sure you dim the lights and have a calm, quiet routine before bed. Blackout shades can be especially helpful in setting the mood. And if you’re having a hard time keeping your child in bed at bedtime, see my article “Surviving Bedtime: How to Get Your Child To Stay In Bed” for tips for a successful nighttime routine.
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Gradually Adjust Wake Up Time
Summer schedules tend to be flexible. As camps wrap up and our days are quieter, we often enjoy the luxury of lazy mornings. But if you child is sleeping until 8 AM every day and the bus will be picking him up at 7:50 AM, you’re going to run into a problem. Rather than setting an unwelcome and jarring alarm clock or struggling to wake a child who is then grumpy about being awake the first day of school, take the next few weeks to gradually adjust your child’s wake up time. Wake them a bit earlier every few days so their internal clocks can adjust to the change. Importantly, along with doing this, serve them breakfast slightly earlier as well. This will help their biology align to an earlier start to their day. |
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Hold a Family Meeting
Children tend to do better if they understand the plan, and the purpose behind it. Before you begin shifting to an earlier bedtime, or waking your child earlier in the morning, hold a family meeting to explain the new routine. It’s important that parents use positive language around sleep. Sleep is not a punishment to end the fun of the day, but rather an amazing opportunity for our bodies to rest so they can be stronger, healthier and taller! (And who doesn’t want to be taller?!). Parents should emphasize that our brains process all we learn during the day while we sleep, so we get smarter as we rest and are better prepared for the next day.
Let children know your expectations regarding bedtime in a clear, concise manner so there’s no confusion about what’s expected of them. Review the bedtime routine, and if you feel it’s necessary, write a sign stating your family’s Sleep Rules. And then stick with them!
Children tend to do better if they understand the plan, and the purpose behind it. Before you begin shifting to an earlier bedtime, or waking your child earlier in the morning, hold a family meeting to explain the new routine. It’s important that parents use positive language around sleep. Sleep is not a punishment to end the fun of the day, but rather an amazing opportunity for our bodies to rest so they can be stronger, healthier and taller! (And who doesn’t want to be taller?!). Parents should emphasize that our brains process all we learn during the day while we sleep, so we get smarter as we rest and are better prepared for the next day.
Let children know your expectations regarding bedtime in a clear, concise manner so there’s no confusion about what’s expected of them. Review the bedtime routine, and if you feel it’s necessary, write a sign stating your family’s Sleep Rules. And then stick with them!
Reimplement Naps or Quiet Time
The activities of summer pull us all away from normal routine, and often this means our little ones are asked to be more flexible with naps than is ideal. While that may be ok for them in the short term, as school begins it’s essential that they’re getting the rest they need, and this means if a child still needs to nap in the afternoon, they’re given the opportunity to do so.
As our toddlers head to school they’re faced with many uncertainties and they don’t always have the language or emotional development to express their concerns. Likewise, it may be their first time in a school environment with multiple children and that can be hard to navigate. While they may still be nervous about the start of a new year, a well rested child will be more able to control her emotions and her impulses, making for a smoother transition for the child…and the parent!
The activities of summer pull us all away from normal routine, and often this means our little ones are asked to be more flexible with naps than is ideal. While that may be ok for them in the short term, as school begins it’s essential that they’re getting the rest they need, and this means if a child still needs to nap in the afternoon, they’re given the opportunity to do so.
As our toddlers head to school they’re faced with many uncertainties and they don’t always have the language or emotional development to express their concerns. Likewise, it may be their first time in a school environment with multiple children and that can be hard to navigate. While they may still be nervous about the start of a new year, a well rested child will be more able to control her emotions and her impulses, making for a smoother transition for the child…and the parent!
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As parents, we all want our kids to achieve to the best of their abilities. We strive to give them every opportunity to learn and grow, both in and outside the classroom. It’s essential to remember that sleep must be a key part of that equation. A well rested child is better prepared for success.
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Lauren Lappen is a Certified Sleep Consultant and co-founder of Wee Sleep Solutions. As a mom of daughter Ellie and twins Rebecca and Kira, Lauren recognized the importance of self-care and sought to instill healthy sleep habits in her children so that she could ensure her own rest and be at her best as a parent, wife and friend.
Lauren studied under Deborah Pedrick, a pioneer in the field and founder of the Family Sleep Institute (FSI) and International Association of Child Sleep Consultants. She is thrilled to be able to educate families on the importance of sleep and to empower parents with the knowledge and ability to teach their kids to love sleep as much as her girls do!
Lauren studied under Deborah Pedrick, a pioneer in the field and founder of the Family Sleep Institute (FSI) and International Association of Child Sleep Consultants. She is thrilled to be able to educate families on the importance of sleep and to empower parents with the knowledge and ability to teach their kids to love sleep as much as her girls do!
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