For parents, establishing a back-to-school sleep schedule for their kids is essential. Learn how you can do it here.
Summer vacation is almost over, and the school bell is virtually ringing. Your kids might frown about this considering that they have enjoyed staying up all night playing games or watching shows.
However, it is our duty as parents to fix their back-to-school sleep schedule so that they can get an ample amount of sleep. You don't want to see them sleep and wake up late. That naturally degrades their academic performance and their drive to study.
In this guide, I have listed some of the most useful tips for a smooth transition to your kids. Better check them out.
Tip #1: Start Early
Preparing your children for their comeback to school should never be done abruptly. It should be done earlier so that their bodies can get used to it. You have to give space for their circadian rhythm to adapt to the new sleeping schedule.
Preferably, you have to give two weeks at most for the transition to take place. This time frame is already enough for you to be able to change their original sleeping schedule. Of course, a little pep talk to your kids can also help to make them understand as to why you are doing it.
Instructions:
In this time frame, you have to have let your kids sleep at an early schedule--around 8:00 PM to 8:30 PM to be precise. The next day, you have to wake them up early as well. Depending on their class hours, you might need to wake them as soon as 5:30 AM. However, the 6:00 AM to 7:00 AM wake-up schedule is already enough.
This particular routine enables your kids to adjust to their new sleeping routine. You have to force this to them so that they can always get the right amount of sleep. We all know that being sleep-deprived can affect their daily life.
Tip #2: Consistency
The secret to establishing a healthy sleeping schedule to your kids is consistency. As a parent, you have to be rigid about the rules that you implement. Your kids have to adhere to them--one way or another.
Telling them that there is a prescribed sleeping time that they have to follow during the weekdays is a must. You have to control their activities so that they won't overextend to the time you set that they have to sleep.
Set the schedule beforehand and follow it religiously. The routine should start from the moment they arrived home from school. Even if they have school assignments and errands, this doesn't mean that you can allow them to stay late.
Just regulate their schedule. Trust me. It keeps their circadian rhythm running correctly, too.
Tip #3: Make Their Sleeping Time Smooth and Relaxing
Some parents experience difficulties in making their children sleep. Apparently, one reason for this is due to the activeness of the child. After all, sleeping is really hard, especially if you are surging with energy.
Because of this, you have to make their bodies relaxed and sedated. You can do this by letting them take warm baths before bedtime. This temperature can relax their body--signaling them that it is time to rest.
Quiet times are also necessary. You have to make their minds at ease! In the quiet time, you can do these things.
Tell them of a bedtime story
Let them hear soothing music
Based on experience, this approach is beneficial. However, some parents have a hard time to implement this because of some nuisances and sleeping problems of their child.
I do recommend that you check out the book "Take Charge of Your Child's Sleep" which was written by Dr. Judith A. Owens and Dr. Jodi A. Mindell. I came across this book two years ago. It lists all the potential sleeping problems that your children are experiencing and how you can deal with them effectively.
A quality sleeping mattress for your children can also help them sleep better. It can improve their bodies to feel more relaxed and comfortable.
Tip #4: Restrict Their Use of Devices
Sleeping problems can also occur if your children are exposed to too much screen time. While it is entirely okay for them to use their smartphones on the day, you should prohibit them one hour before their sleeping time.
These smartphones can actually become distractions to them. Instead of having a calm mind, these devices can make the former active. The use of computers, laptops, and cell phones in their bedroom can impede the sleeping schedule you set.
Furthermore, some studies suggest that the light that is being emitted from these devices can disrupt the circadian rhythm of your child. The light somehow tells your brain that it is still morning. Hence, it makes sleeping a lot difficult.
Wrapping It Up
It is your children that require a healthy dose of sleeping time. They need it for their development and growth to spur.
Of course, the importance is sleep is highlighted during school days. Their bodies have to get enough rest and rejuvenation to tackle every academic challenge they face. As a parent, making them sleep at the right hours ensures that your kids are physically and mentally fit.
That's it for now. If you have questions or suggestions, feel free to drop them below.
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