Your Ultimate Back-to-School Sleep Guide
Tips for Helping Kids Adjust to School Sleep Schedules
After a summer full of (sometimes too late) late nights and leisurely mornings, shifting to a school-friendly sleep schedule can be challenging for both kids and parents. A good night's sleep is crucial for your child's health, mood, and academic performance. As busy moms, we need to be sure to get some time to unwind and relax in the evening so we can wake up rested and ready to tackle the, let's face it, often chaotic school weekdays!
It can sometimes take a couple of weeks to transition our family to a new routine, so I suggest implementing some of these tips in the few weeks leading up to the start of school. Schedules often get adjusted on their own as the natural flow of the day changes, but as any mom knows, that does not mean that it is easy or that bedtime issues don't occur. I have found that it is always a good idea to have some structure in place earlier to limit the stress on all family members.
Understanding Sleep Hygiene
Sleep hygiene refers to practices that promote regular sleep. This is particularly important for children as it directly impacts their physical growth, emotional regulation, and cognitive development.
Gradual Transition Tips
#1 Start Early
About two weeks before school starts, begin to adjust your child's bedtime. Shift it earlier by 15 minutes every few days until you reach the desired bedtime.
#2 Be Consistent
Stick to the same bedtime and wake-up time every day, even on weekends. (I know this can be annoying, but it can help you get things on track more quickly if that is what you desire.) Consistency reinforces your child's sleep cycle.
Create a Bedtime Routine
A predictable bedtime routine is key to helping your child wind down and signal to their body that it's time to sleep.
Unwind Time
Set aside 30 to 60 minutes before you want your child to sleep for quiet time. Here are some ideas
Read a book together
Take a warm bath (with Epsom salt and EOs are a plus) before getting into bed
listening to light/ classical music
Give your child a back and foot massage (I like to use EO's here if they didn't have any in a bath)
Family prayer and/or Bible reading time
A kid-friendly meditation that reduces anxiety and creates calm
Kid-friendly affirmation cards can help provide calm, mindfulness, and even thoughtful conversation between young children and parents. We like these by Generation Mindful
Even watching a light favorite TV show that is not going to overstimulate; our favorites, Curious George and Arthur
Limit Screen Time
Sleep experts suggest turning off electronic devices at least one hour before bed. This applies to both adults and children!
We also need to set an example, so try to find a place to put your phone out of sight for at least one hour before bedtime.
Create a Comfy Atmosphere
Ensure your child's bedroom is organized and optimized for a better night's sleep. Here are our essentials for creating an ideal sleep environment!
Room Darkening Curtains
Consider using room-darkening shades, as we still have a bit of light coming through with the beginning of back-to-school. Our favorite ones come from Walmart and are super affordable!
Cool Air
Keep the room cooler with a fan, air conditioning and/or cool mist humidifier lowered about 30 minutes before bedtime.
Clean & Cozy Bedding
Having comfortable bedding and clean sheets can significantly enhance the quality of sleep. A freshly made bed, with soft, cozy sheets and a supportive mattress, creates an inviting sleep environment that helps the body relax. Fresh, clean bedding promotes hygiene and can reduce allergens, contributing to better breathing and fewer sleep disturbances. Ensuring your child's bed is a comfortable and clean sanctuary, you can help them fall asleep faster and enjoy a more restful, uninterrupted sleep.
Tip: When doing your bedding laundry, use a wool dryer ball with a favorite scented essential oil to create an extra-calming bedtime spray! You can also create your own linen spray specially made for sleep!
SHOP OUR FAVORITE BEDTIME ESSENTIALS
Diffuse Essential Oils
Essential oils like lavender, chamomile, and vanilla are renowned for their calming and soothing properties, which can help to relax the mind and body, making it easier to fall asleep and hopefully stay asleep all night long!
By diffusing these oils in your bedroom or applying them topically in a diluted form, you can create a relaxed environment that encourages restful sleep. This is a simple yet powerful way to improve your child's overall sleep quality and well-being.
GOODNIGHT diffuser blend
Lavender | 3 drops
Sweet Orange | 3 drops
Frankincense | 2 drops
SWEET DREAMS diffuser blend
Lavender | 4 drops
Vanilla Oleoresin | 3 drops
Sweet Orange | 2 drops
Young Living “SleepEase” Dupe Recipe
Although I still occasionally use the original Young Living blend, making my own using Edens Garden oils is a fantastic way to save money. I discovered Edens Garden a few years ago and have been gradually replacing many of my oils with their products, creating dupe recipes that closely match the originals. Here's our DIY version of the “SleepEase” blend that we've come to love:
*link oils
Ingredients:
Lavender | 15 drops
Cedarwood | 10 drops
Roman Chamomile | 5 drops
Vetiver | 5 drops
Bergamot | 5 drops
Marjoram | 5 drops
Instructions:
Combine the lavender, cedarwood, Roman chamomile, vetiver, bergamot, and marjoram essential oils in a small, dark glass bottle.
Gently roll the bottle between your palms to mix the oils thoroughly.
Dilution If you plan to use this blend on the skin, dilute it with a carrier oil (such as fractionated coconut or jojoba oil). A good starting point is a 2% dilution ratio (e.g., 12 drops of the blend in 1 ounce of carrier oil). If you plan to use this in the diffuser, mix the oils, then drop about 5-8 drops of the blend into the diffuser (as per your diffuser directions)
FAVORITE DIFFUSERS
Play Music or Noise
Gentle sounds, such as white noise, nature sounds, or soft instrumental music, can help to mask disruptive noises and create a calming atmosphere conducive to relaxation. These auditory cues signal to your brain that it's time to wind down, helping to ease anxiety and promote a sense of tranquility.
Our Favorite Bedtime Playlist: Keys of Peace
Promote Independence
Promoting independence in your child's bedtime routine can significantly improve their ability to self-regulate and maintain healthy sleep habits. By teaching self-soothing skills and encouraging responsibility for their sleep schedules, children learn to manage their sleep needs and develop a sense of autonomy. These strategies help children fall asleep more quickly and empower them to navigate nighttime wakefulness independently, fostering confidence and independence. Here are two essential tips to help your child take charge of their sleep routine.
Self-soothing Skills
Teach your child techniques for falling back asleep independently, such as thinking of a favorite place or gently rubbing a soft blanket.
For younger children, having a favorite stuffy they can snuggle when they wake up can be helpful and create security.
For older children, involve them in setting their sleep schedules and helping them understand the importance of sleep. This will make them more likely to stick to routines.
Daytime Preparation
Daytime preparation is crucial in ensuring your child a smooth and restful night. Encouraging physical activity after school helps expend energy and promotes better sleep by making it easier for kids to wind down at night.
Additionally, being mindful of their diet, particularly avoiding heavy meals and limiting caffeine and sugar intake in the afternoon and evening, can prevent issues during bedtime. Focusing on these key aspects of their daytime routine can create a foundation for more effective and consistent sleep. Here are some practical tips to get started.
Two of our Favorite Before Bedtime Snacks for Better Sleep
Banana + Peanut (or almond) Butter
Slice the banana into rounds.
Spread a small amount of almond butter on each slice.
Serve as a quick and easy snack that combines the sleep-promoting benefits of magnesium and potassium from the banana with the healthy fats and protein from the nut butter.
Apples + Cheese (and crackers, if they need a little extra)
This snack provides a good balance of carbohydrates and protein, helping to keep your child satisfied without being too heavy before bed.
Bonus: serve either of these snacks with some milk (warm is even better)
Communicate Openly
Open communication can help your child achieve better sleep. Discussing the importance of sleep with your child can make a significant difference. Explain how sleep is vital for their growth, well-being, and academic performance. When children understand the benefits of a good night's sleep, they are more likely to value and adhere to their bedtime routines.
If your child is having additional difficulties, this is a good time to address any fears and anxieties they might have about school or other concerns that can help alleviate sleep disturbances. You create a safe and supportive environment that promotes restful and uninterrupted sleep by talking through their worries and providing comfort and reassurance.
We like to set aside 5-10 minutes before bedtime to discuss the day before we do our prayer time. This is a wonderful opportunity to address any fears or anxieties they might have. Including prayer in your bedtime routine is an ideal time to incorporate their concerns, offering comfort and reassurance as they prepare to sleep.
Short prayer for handing anxieties over to God
Dear God,
Thank you for this day and all the blessings you have given us. As we prepare for sleep, we ask for your peace and comfort. Please help us to let go of our worries and fears, and place them in your loving hands.
Help us to remember that you are always with us, watching over us and keeping us safe. Give us restful sleep so we can wake up refreshed and ready for a new day.
In Jesus' name, we pray. Amen.
Be a Role Model
Setting an example for our children is crucial in teaching them healthy habits, especially when it comes to sleep. Children naturally mimic parental behaviors, so we consciously try to establish and follow a healthy sleep routine. This includes putting away our phones and electronic devices well before bedtime, allowing us to unwind with a good book or some calm music. We demonstrate to our children the importance of creating a peaceful bedtime environment by engaging in these relaxing activities. Our actions show them that good sleep hygiene is essential for everyone, encouraging them to adopt these same habits. This helps them develop a consistent and restful sleep pattern and fosters a sense of calm and relaxation in our home.
Monitor and Adjust
Adjusting and monitoring bedtime routines is essential to ensure they are effective for each child's unique needs. Every child is different, and what works for one may not work for another. It's important to observe how your child responds to their current routine and be ready to adapt as necessary. Consider making changes if your child has difficulty adjusting after a few weeks. This might mean setting an earlier (or sometimes later) bedtime, incorporating a longer wind-down period, or introducing new calming activities. By staying attentive and flexible, you can create a bedtime routine that best supports your child's ability to relax and achieve restful sleep.
Transitioning to a school sleep schedule doesn't have to be a struggle. With these steps, you can help your child adjust their sleep pattern for the new school year or when you are having trouble getting on a sleep routine.
Additional Research & Reading
Bedtime Routines for Young Children: A Dose-Dependent Association with Sleep Outcomes
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