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Published on July 30, 2018

young boy sleeping

Take the Burden Out of Back-To-School Bedtimes

While it may seem that summer vacation just began, “back to school” is fast approaching. The transition from the flexibility of summer schedules to the specific routines of the school year can be difficult for children and parents alike.

For some, the most challenging aspect is getting back to the school year bedtime routine. Luckily, there are steps parents can take to alleviate much of the stress that comes with this transition.

How Much Is Enough

Parents need to know how much sleep their children need to be healthy and productive. Children gradually need less sleep as they get older, and generally, the American Academy of Sleep Medicine recommends:

  • Ten to 13 hours of sleep for kids ages 3-5
  • Nine to 12 hours for kids who are 6-12
  • Eight to 10 hours for 13-18 year-old children

Adequate sleep improves and positively maintains several areas of children’s health and lifestyle including attention span, learning and emotional regulation skills and physical and mental health. A number of studies have proven these impacts, so the facts are established. Practicing to establish a bedtime routine can make this change more of a breeze, and less of a battle as summer ends this year.

Make Changes Steadily

A common and useful suggestion for the adjustment is to gradually move bedtime and wake-up times, usually in 15-minute increments, in the days and weeks leading up to the first day of school.

Children who generally adapt easily may be able to adjust just fine with a slightly earlier bedtime each night. In contrast, children who need more time to adjust to other aspects of daily life will likely respond better with more gradual changes, such as every two to five days. You know your child best, so develop your plan sooner and stick with it.

Another major part of successfully adjusting to changing sleep schedules is to develop an appropriate bedtime preparation routine. Keep children away from video game and television screens before bed, and try to help them avoid high-energy activities and caffeine as well.

Heavy meals in the hours leading up to bedtime also should be avoided, and if you can help them develop calm, relaxing environments, it’ll help them get to sleep sooner. This may need to include turning off the electronics that older children may have in their bedrooms.

Hectic Mornings and Modeling

Making more plans in the morning rather than the afternoon as summer comes to a close may also be helpful. This naturally gets children used to being more active in the morning hours like they’ll soon be as school begins.

Two final suggestions may come as a surprise. First, it’s important for parents to set the example regarding healthy sleeping habits. When children see their parents have night-time routines, it may help them accept and understand their own bedtime.

Many parents use the time after children have gone to bed as “grown-up time.” While this may be convenient, and even recommended in moderation, don’t let it come at the expense of the mom and dad’s recommended hours of sleep. Are you getting your seven to nine hours per night? Set the example.

Unswerving Practices Pays Off

Finally, be consistent. While the weekend may be a break from school, it should not be a break from healthy sleeping habits. It can be fun to stay up slightly later when you can wake up slightly later, but make sure kids always get adequate sleep.

Drastic changes in routine from weekdays to weekends are never a good idea, especially for children. When moms and dads keep a regular schedule throughout the entire week, it pays off with simpler, more peaceful Sunday nights and Monday mornings.

Back-to-school time can bring stress, so a little peace, especially at bedtime, can seem like a miracle. When moms and dads apply these tips, it can allow the whole family to better focus on the other challenges of the season.

Like what to wear on the first day or choosing the coolest backpack.

Live Better. Live Balanced. Avera.

Avera is a health ministry rooted in the Gospel. Our mission is to make a positive impact in the lives and health of persons and communities by providing quality services guided by Christian values.

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