Back to School: Getting Sleep Back on Track


Summer time fun is slowly winding down and it will soon be time for your children to be back in school. The lazy days of summer and the late nights now need to change back to the school routine. Getting the proper amount of sleep during the school year is vital for your children's learning.


Here are a few things that will help ease everyone back into the "school routine".


Gradual Change: It is best to implement changes gradually over the course of time. Mimic the school year starting 1 to 2 weeks before school starts. This will help your child adjust back to the school routine with ease. By not adjusting this the night before school starts, will allow them to slowly get back into the swing of things.

Moving Bedtime: This is a must to ensure your child is getting the rest they need to help them through the day at school. One simple way of doing this is to move your child's bedtime earlier by 15 minutes a night, every couple of days, until you have reached your desired bedtime. Keep in mind that preschoolers need between 11 and 13 hours of nighttime sleep and children between the ages of 6 and 13 need approximately 11 hours of nighttime sleep. Teenagers will typically need between 8 and 10 hours of nighttime sleep so adjust your bedtime according to the time they need to wake up for school.


​Sticking with a Schedule/Routine: It is important to establish a schedule/routine and to not steer away from it. Try to implement this on weekends as well. Sticking with a sleep schedule/routine signals your body that it is time to fall asleep. This will help your child have the restorative sleep they need. Consistency is the key!


Family Meeting: Have a family meeting to explain why sleep is important and how it effects their health and learning. This will help your children understand the need for sleep and why having the proper amount of sleep, will positively affect them during the school year. They will be able to stay focused during the day and retain the information they are learning at school. Sleep is food for the brain!


Before Bed - Power Down: Having quiet time before it is 'lights out" will also help any bedtime battles that may occur. Stay clear from any strenuous or mentally stimulating activities before bed. In today's age the major culprit is technology as many children love their iPads/phones, video games and television. All technology should be put away at least an hour before it is "lights out". Studies have shown that these diversions and the light they exhibit, can keep us from both falling asleep and sleeping well. Choose things like listening to soothing music, taking a warm relaxing bath or reading to help relax their mind and body.


Have a wonderful school year!!!!!!

Kim


We are always here to help with those bumps in the road so if you are finding that you may need a little extra help, contact Babes & Beyond (www.babesandbeyond.com) for a free 20 minute consultation.

Let's get everyone back on track and have a wonderful school year!


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Ottawa, Ontario

613-805-5124