Back-to-School Sleep Strategies
28th August 2023
Easing Kids Back into Normal Sleep Patterns After the Summer Holidays
Why Sleep Routine Matters
Strategies for Transitioning Back to Normal Sleep Hours
Gradual Adjustments
Sunlight Exposure
Natural light exposure helps regulate the body's internal clock. Encourage outdoor activities during the day to help reset your child's circadian rhythm and improve sleep quality.
Limit Screen Time
Electronic devices emit blue light that can interfere with the production of the sleep-inducing hormone melatonin. Cut down on screen time, especially in the evening, to promote better sleep.
Establish a Bedtime Routine
Create a calming bedtime routine that signals to your child's body that it's time to wind down. This could include activities such as reading a book, taking a warm bath, or practising deep breathing.
Consistent Sleep Environment
Ensure that your child's sleep environment is conducive to rest. Keep the bedroom dark, quiet, and at a comfortable temperature.
Avoid Heavy Meals and Caffeine
Heavy meals and caffeine close to bedtime can disrupt sleep. Encourage dinner a few hours before bedtime and limit caffeine consumption in the afternoon.
Stay Active
Regular physical activity during the day can help children fall asleep more easily at night. However, avoid vigorous exercise close to bedtime.
Positive Reinforcement
Create a reward system for adhering to the new sleep schedule. Small rewards or praise in the morning for waking up on time can motivate children to stick to the routine.
Lead by Example
Children often model their behaviour after their parents. Set a good example by prioritising your own sleep schedule and emphasising its importance.
