A few easy steps to get a child's sleep back on track by the time school starts.
Signs of sleepiness in kids can present as a range of behaviors, some of which might be counterintuitive. As summer comes to an end, many parents face the struggle of trying to get their kids back on a consistent sleep schedule before school starts.
Over the summer, structure tends to slip away as families enjoy fun vacations and relaxed rules. Getting back on a routine can seem dauntingperformance, behavior, and mental health. Here are five tips to help your child get back into a healthy sleep schedule and set your children up for a successful school year.One of the most effective ways to reset your child’s sleep schedule is by gradually moving bedtime earlier by 15 to 30 minutes every few nights in the weeks leading up to school starting. Attempting a sudden shift to the sleep schedule can backfire. Gradual changes are better for the body’s internal clock to adjust smoothly. Pro-tip: Even if bedtime doesn’t go perfectly, waking your child up at the same time each morning helps anchor the schedule and make the next night’s attempt at an earlier bedtime successful.During summer, it's natural to lose some structure regarding bedtimes and rise times. A consistent and relaxing wind-down routine signals the body and brain that it’s time to sleep.Turn off overhead lights and use lamps or dim lightinghormone that cues us to feel sleepy. Screen activities are mentally engaging, and along with blue light, trick our brains into feeling like it’s daytime. Turn off screens at least one hour before bed. If your child needs an evening distraction, try light reading, audiobooks or podcasts, drawing, or playing with quiet toys. Sometimes older kids have a harder time putting down their devices or might need to use their devices for homework. Using screen limits or blue light filters can be helpful. Consistency with tech time builds good habits.Early morning sunlight exposure and daytime physical activity are strong drivers of the body’s natural clock. Morning light exposure helps cue the start of the day so that kids feel more alert in the daytime and sleepier at night. Physical activity at any time of day improves the sleep drive, but try avoiding strenuous exercise at least two to three hours before bed. Plan for time outside first thing in the morning, whether it’s walking the dog, eating breakfast outside, or watering the plants. Shoot for getting at least 30-60 minutes of sunlight and movement during the day.Find a child or adolescent therapist near me It can be tempting to relax the sleep schedule on non-school nights, but too much variation in the sleep schedule throws off the sleep cycle. Try to keep bedtimes and wake-up times within 1 hour of the weekday schedule.Sometimes sleepy kids don’t seem “sleepy”. In children, sleepiness can cause a range of behaviors from the classic yawning and dozing to hyperactivity, trouble concentrating, irritability and fussiness, clinginess, and whining.If your child continues to struggle with falling asleep, staying asleep, or waking up too early, talk to your pediatrician or a sleep specialist. Sometimes sleep challenges are linked tois a neurologist specializing in sleep medicine and the mother of four children. She is board-certified in neurology, clinical neurophysiology, and sleep medicine.is a collaborative blog written by Menninger staff and an occasional invited guest to increase awareness about mental health. Launched in 2019, Mind Matters is curated and edited by an expert clinical team, which is led by Robyn Dotson Martin, LPC-S. Martin serves as an Outpatient Assessment team leader and staff therapist.Life never gets easier. Fortunately, psychology is keeping up, uncovering new ways to maintain mental and physical health, and positivity and confidence, through manageable daily habits like these. How many are you ready to try?Self Tests are all about you. Are you outgoing or introverted? Are you a narcissist? Does perfectionism hold you back? Find out the answers to these questions and more with Psychology Today.
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