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Start School Well Rested


Start School Well Rested

Now that the school year is fast approaching, it’s very important to get back into routine. I am guilty of it too, and long summer days can mean later bedtimes and sleeping in (if you’re lucky).

Here are some tips to bring back your child’s normal bedtime and sleep routine:

Be prepared
Start implementing an earlier bedtime a week or so before school starts. As children get older, change takes a little more time. Enjoy some earlier evenings and let the new routine take hold for a week before school starts.
Know how much sleep you child needs
Here are some guidelines developed by the American Academy of Sleep Medicine. Of course all children are different and some need a little more or a little less.
Infants 4 to 12 months – 12 to 16 hours of sleep every 24 hours
Children 1 to 2 years – 11 to 14 hours of sleep every 24 hours
Children 3 to 5 years – 10 to 13 hours of sleep every 24 hours
Children 6 to 12 years – 9 to 12 hours of sleep every 24 hours
Teens 13 to 18 years – 8 to 10 hours of sleep every 24 hours
Start an earlier bedtime routine
Move up bedtime routine too. Dinner should be about two hours before bed. Start early so you are not rushing when it is time to tuck everyone in. This helps with digestion too.
Limit screen time
Unplug and ditch the screen at least one hour before bed. This will help you too mom and dad! I am guilty of this too, but it is very helpful to not have the light from a screen before bedtime messing with the production of melatonin.
Wind it down
For toddlers, encouraging quiet play before bedtime routine is very helpful. Rough and crazy play before dinner is helpful to get energy out, but a long wind down window before bath time is needed for many children.
I hope these tips set you up for school start success. Well-rested children are much calmer and able to do well in school. Happy learning!

Author: nightingales

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