5 Ways To Get Your Child's Sleep Back On Track

Ready or not, the late nights and unstructured days of summer are coming to an end and will soon be replaced by early morning wake-ups for school. That means it’s time to get the kids back on track with an appropriate sleep schedule before school starts.

Getting enough sleep is critical for academic success and overall wellness. And getting a head start will help your kids transition back into their routine and ensure they are rested and ready for the new school year.

Gradually adjust bedtimes and stick to them

A week or two before school starts, gradually adjust your child’s bedtime. Move it 5 to 15 minutes earlier every night, until you’ve reached their ideal bedtime for the school year. This is more effective than making a sudden and shocking change a day or two before school starts.

Establish relaxing bedtime rituals and routines to wind down

Preparing for bedtime should be one of your family’s favorite times together. Plan on 30 minutes or an hour’s worth of time for your child’s routine. 

This may include taking a bath, drinking a glass of warm milk, diffusing lavender essential oils, brushing your teeth, stretching, reaching books or listening to soothing music.

Turn off technology

The light generated by our electronic devices is a stimulator. It keeps us alert and awake by delaying our body’s internal clock. 

Have your child log off their computers, tablets or phones at least two hours before bedtime. Also set recharging statings in the living room, kitchen or common area of the house away from bedrooms. Your devices will recharge without the temptation to check them during this time.

Get organized the night before

Mornings can be hectic, so set up for success by preparing for the day the night before. Together, complete all homework, pack the backpack, choose and lay out clothes and shoes, and pack a healthy lunch. 

Preparing for a successful start to the day the night before removes stress to help you avoid morning meltdowns.

Get active for better sleep

Encourage your child to play hard, not only during recess time, but in the backyard after school, at the park, or walking or biking together in your neighborhood. The more active they are during the day, the more likely they are to fall asleep faster at bedtime and enjoy a more restful night.