Back to School: Back to Bedtime Routines

Even with the later start date, most Des Moines area schools will be back in session within a month. As summer winds down it’s time to put regular bedtime routines back on your radar. It happens to us all. Summer days are longer; the nights are filled with all kinds of fun events and activities; and kids can sleep in to catch up on their sleep. (An opportunity they probably won’t have once they’re back into a school routine.)

As unpleasant as it may be to get everyone back on a schedule, it’s better to do it sooner rather than later. Skimping on Z’s can affect your kid’s health, schoolwork, attention span and more. So, as part of your back-to-school preparations, make it a priority to help your kids max out their sleep and set your family up for a super-smooth transition to the new school year.

Transition Back to the School Year Gradually

About two to three weeks before the first day of school start adjusting sleep and wake schedules. A great way to do this is to adjust your kid’s bedtime by 15 minutes or so every few days. If they’ve been going to bed at 10:00 pm, say, get them to bed at 9:45 pm and wake them up 15 minutes earlier too. This will help setting their biological clocks to the new schedule.

Stick to the Schedule

Try to have your kids keep a regular bedtime, even on weekends. This makes sure kids and teens are getting enough sleep. It also helps to regulate their circadian rhythms. Some people adjust to a new sleep schedule better than others. Some can adjust in a day or two, but some people can require up to two weeks to make the transition.

Wind Down

Establish a relaxing bedtime routine that is age appropriate for your kids and that will help them wind down. The routine should be the same every night so they associate all steps with sleep. The last hour or so before bed have the kids take a bath, put on their PJs, brush their teeth, read or listen to soft music to signal its bedtime.

Adjust Bedroom Temps

Create a sleep environment that is cool, quiet, dimly lit, and comfortable. According to the National Sleep Foundation the best temperature for kids to sleep is between 68 to 72 degrees. When kids become too hot or too cold they can become restless, which interferes with their sleep.

Power Down

Don’t allow electronics in your kids’ bedroom at night. This includes video games, televisions, computers, and cell phones. Use of electronics before bed can lead to poor sleep. Eliminate exposure to television or other stimulating electronic devices an hour before bed. Limit caffeine, especially after lunch and make sure your kids eat well and exercise regularly. All of these things will help promote quality sleep.

The night before school starts, pack backpacks, pick out clothes, pack lunches and go to bed early. The first day wake your kids up 15 minutes early so you can all have a leisurely start. Eat breakfast, take first-day photos, wait for the bus and go!