The summer holidays are a special time for both children and parents. The long, lazy days, late nights, and relaxed schedules are a welcome break from the stresses of the school year. However, as the start of the new term approaches, it’s important to help your child ease back into a regular sleep routine. Research has shown that a well rested child is more focused, alert, and better equipped to tackle the challenges of a new school year.
Here are five tips to help you get your child's sleep schedule back on track.
1. Gradually Adjust Bedtimes
One of the biggest challenges after the summer holidays is getting your child’s bedtime back to a school friendly hour. To make this transition smoother, start adjusting their bedtime gradually. About a week or two before school starts, begin moving bedtime earlier by 15 minutes every day. This gentle adjustment helps reset their internal clock without causing too much disruption.
For example, if your child has been staying up until 10 PM during the holidays, start by moving bedtime to 9:45 PM, then to 9:30 PM, and so on. By the time school starts, they’ll be comfortably going to bed at their regular time.
2. Create a Relaxing Pre-Bedtime Routine
A calming pre-bedtime routine signals to your child that it’s time to wind down. This could include activities such as a warm bath, reading a book, or listening to soothing music. Avoid stimulating activities like screen time or vigorous play at least an hour before bed, as these can interfere with their ability to fall asleep.
Consistency is key. Try to follow the same routine every night so that your child’s body learns to associate these activities with sleep.
3. Limit Screen Time Before Bed
Let's be honest, for almost all children digital devices ARE life, and it’s easy for them to fall into the habit of using screens before bed, especially during the holidays. But, did you know that the blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep.
To improve your child’s sleep quality, set a rule to turn off all screens at least an hour before bedtime. Encourage other activities like reading, drawing, or engaging in quiet play. If your child uses a device in the evening, consider enabling a blue light filter or using "night mode" to reduce the impact on their sleep.
4. Ensure a Sleep-Friendly Environment
Creating the right sleep environment is crucial for a good night’s rest. Make sure your child’s bedroom is conducive to sleep by keeping it cool, quiet, and dark. Blackout curtains can help block out any lingering summer light that might make it difficult for your child to fall asleep. A comfortable mattress and pillows also make a big difference in ensuring your child gets quality sleep. You can also help them to drift off to a better quality night's sleep by using a spray made with lavender essential oil. Natural Essentoils No More Bad Dreams Pillow Spray and Unicorn Dream Mist are specially formulated for children, and can help your child drift off more quickly, naturally.
5. Stick to a Regular Schedule
Consistency is important in regulating your child’s sleep patterns. As much as possible, try to keep a regular sleep schedule even on weekends. Going to bed and waking up at the same time every day helps reinforce your child’s body clock, making it easier for them to fall asleep and wake up naturally.
In the days leading up to the start of school, make sure your child is waking up at the time they will need to for school. This will help them adjust more quickly once the term begins and reduce the likelihood of feeling groggy in the mornings.
Getting your child back into a healthy sleep routine after the summer holidays doesn’t have to be a battle. With a few simple adjustments and a bit of patience, you can help ensure they are well-rested and ready to start the school year on the right foot. A good night’s sleep is one of the best ways to support your child’s health, well-being, and academic success.
By following these tips, you can make the transition from holiday mode to school mode as smooth as possible for both you and your child.
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