Whether you’re transitioning from summer to a new school year or returning home after a trip, there are many reasons you may be working to get your family into a routine. A big part of that is their sleep schedule. The last few weeks before school begins is an ideal time to ease back into good sleep habits, but you can establish a sleep routine any time. Here’s how.
Why Is Sleep Important?
Getting a good night’s sleep provides energy for the day, but there’s more. Kids who get enough rest are better able to regulate their emotions and less likely to have behavioral problems. Those who get sufficient sleep may also have better cognitive function, including decision-making, conflict resolution, memory and learning, which can significantly affect their success at school. Children who aren’t getting enough sleep may struggle to pay attention in class and have a hard time keeping up with schoolwork.
How Much Sleep Does a Child Need?
Less than half of school-age kids get the recommended amount of sleep on weeknights. These are the recommendations:
- Ages 3–5: 10–13 hours, including naps
- Ages 6–12: 9–12 hours
- Ages 13–18: 8–10 hours
The Importance of a Sleep Schedule
Children thrive on consistency, sleep included. Kids whose parents set a consistent bedtime get more sleep at night. With bedtime set, work back about an hour to start winding down and getting ready to sleep.
A good bedtime routine prepares your child for sleep and helps them settle down from the excitement of the day. Bedtime routines should involve the same activities from night to night, including weekends, so your child’s brain gets the cue that it’s time to rest. Try these tips:
- Start before they’re sleepy. Your child may not be thrilled about ending playtime, but wrangling an overtired kid through bath time and teeth brushing can lead to meltdowns. Start preparing an hour before actual bedtime.
- Skip screens. Videos and games can be overstimulating for tired brains. Set a window when kids don’t have to go to bed but can’t watch TV or use screens.
- Recap the day. Make time for connection by asking your child about their day.
- Let kids have a say. Your middle schooler might prefer quiet time in their room before bed, while your preschooler will love one-on-one moments reading books together.
Sleep Hygiene Tips
Your whole day can play a role in the quality of sleep you get at night. Try these tips to ensure your family wakes up on the right side of the bed:
- Don’t get overbooked. Extracurricular activities are great for socializing and learning beyond the classroom, but make space for free time, too, to help your child rest and use their imagination.
- Say no to caffeine. Even if your child isn’t drinking coffee or energy drinks, they could be getting caffeine through soft drinks or chocolate, which can keep them up at night.
- Make time for exercise. Going for a family walk or playing in the yard during the day can result in better sleep at night. Plus, exposure to daylight can improve sleep quality and duration.
