8 Tips for Getting Your Child On a Back-To-School Sleep Schedule

With a new middle schooler in our household, who will have a tardy bell ringing at 7:20 a.m. …. I have a strong concern in the school year sleep schedule department.  With school starting within days here in Western Colorado, I went in search of some tips.

8 Tips For Getting your Child On a School Sleep Schedule

Although I can’t say that we’ll implement all of them (that “NOT sleeping in on the weekend” is killer!) I found some pretty helpful tips from the National Sleep Foundation.

1. About two weeks before school starts, work with your child to return to a school appropriate sleep schedule . Every night, set an incrementally earlier bedtime, and every morning, an incrementally earlier wake-up time. Make sure that when school starts, they’ll wake up with the amount of sleep they need for their age-group.
2. Maintain sleep schedule – Once your child’s sleep schedule is established, stick with it! Don’t use the weekend to “catch up on sleep.”
3. Establish a relaxing bedtime routine. Before bedtime, start a “quiet time” to allow your child to unwind. The routine should include relaxing activities, such as a bath and a bed-time story (for young children) or a reading time (for older children).
4. Limit television, video games, and other electronic distractions before bedtime.
5. Avoid big meals close to bedtime – a heavy meal may prevent your child from falling asleep.
6. Avoid caffeine – sodas and other caffeinated drinks should be limited after noon, and especially at night. A good rule of thumb is to avoid any caffeine six hours before bedtime, as the caffeine can interrupt your child’s natural sleep patterns, making it difficult to fall asleep.
7. Maintain a peaceful bedroom environment – dark room, comfortable bed, and a room temperature that is neither too hot nor too cold. Electronic distractions like television, computers, or video games should be removed from your child’s room and set up in a different location.
8. Be a role model – Set a good example for your child. Establish your own regular sleep cycle and maintain a home that promotes healthy sleep.

BONUS TIP:  Get them a new kitten.  Kidding!  That would probably result in them getting woke up to a wild playful furball in the middle of the night.  But isn’t he adorable?!  We got to kitten sit for a week… it was awesome.

Hope some of these work… for your household, and for mine.  🙂  Have a great school year!

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