5 Back-To-School Sleep Schedule Tips
Back to school is just around the corner, which means it's time to get your kids' sleep schedules back on track. After all, sleep is essential for learning and memory. When your kids are well-rested, they're better able to focus, concentrate, and retain information.[1,2]
So, how can you help your kids get enough sleep? Keep reading to find out!
Help Your Kids Get Zzzzs at Home & A’s at School
Are you ready to send your child back to school? With summer coming to an end, parents everywhere are getting ready for the hustle and bustle of the new school year. While there is much to be excited about, back to school can also be a time of stress for both you and your kids. One of the most important things you can do to help your child succeed in school is to make sure they get enough sleep.
Check out our tried and true tips to help your child get more quality snooze time this year:
Tip 1: Stick to a regular sleep schedule.
Say goodbye to those early morning battles with your kiddo! Getting your kids to bed and waking them up on time can be tough, but it's important for their academic success. Not to fret—we’ve got an easy way to help your kids get into a regular sleep schedule:
The 15-Minute Rule
Start by gradually moving your kids' bedtime and wake time earlier by 15 minutes each day. This will help their bodies adjust to the new schedule without too much of a shock.
For example, if your kids' current bedtime is 11 PM, move it to 10:45 PM tonight. Then, move it to 10:30 PM tomorrow, and so on. By the end of the week, they'll be waking up feeling refreshed and ready to take on the day!
Tip 2: Create a relaxing bedtime routine.
A relaxing bedtime routine can help your kids wind down and prepare for sleep. It doesn’t have to be complicated—keep it simple:
- Taking a warm bath: The warmth of the water will help to relax your kids' muscles and make them feel sleepy. Add some essential oils or candles. For even more convenience, use an essential oil mister or spray bottle to get the many sleep benefits of essential oil by spraying it around your bathroom before your child’s nighttime bath.
- Reading a book: Reading is a great way to wind down before bed and help your kids focus on something other than the day's events. You can read to them to soothe them, or if they’re a bit older let them choose their favorite book for the evening.
- Listening to calming music: Listening to calming music can help to relax your kids' minds and bodies. We recommend some classical music to let the night come to a tranquil close.
Avoid watching TV or using electronic devices an hour before bed, as the blue light emitted from these devices can interfere with sleep by suppressing the production of melatonin (the “sleepy” hormone).[1,2]
Don’t forget to:
- Make it consistent: Try to stick to the same bedtime routine every night, even on weekends. This will help your kids' bodies get into a rhythm and make it easier for them to fall asleep at night.
- Make it enjoyable: The bedtime routine should be something that your kids look forward to. If they're not enjoying it, they're less likely to stick with it.
Tip 3: Make sure their bedroom is dark, quiet, and cool.
Darkness helps to promote the production of melatonin. Noise and light can disrupt sleep, so make sure your kids' bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep. If your kids' bedroom is too warm, they may find it difficult to fall asleep. Try using a fan or air conditioner to cool down their room.[1,2]
Here are a few more tips for creating a sleep-friendly environment for your kids:
- Use blackout curtains: Blackout curtains can help to block out light and create a dark and relaxing environment.
- Use a white noise machine: A white noise machine can help to block out noise and create a peaceful environment.
- Keep the temperature cool: The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit.
- Get regular exercise: Exercise can help to tire out your kids and make it easier for them to fall asleep at night.
Tip 4: Know how much sleep kids need.
A well-rested child is a happy child, and a well-rested brain is a happy and focused brain. The amount of sleep kids need varies by age.
Here are some general guidelines to consider: [1,2,3]
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-11 months): 12-16 hours per day
- Toddlers (1-3 years): 11-14 hours per day
- Preschoolers (3-5 years): 10-13 hours per day
- School-aged children (6-12 years): 9-12 hours per day
- Teenagers (13-18 years): 8-10 hours per day
It's important to note that these are just general guidelines. Some kids may need more or less sleep than the average. If you're concerned about your child's sleep, talk to their doctor and get more information on the next best steps!
Tip 5: Get comfortable sheets.
One of the easiest ways to help your kids get a good night's sleep is to make sure they have comfortable sheets. If they're tossing and turning from night sweats due to stuffy bedding, you’ll be hearing “Just five more minutes!” every single school morning. The Back-To-School Sleep Solution? Luxury Bamboo Bed Sheets.
You can find these kinds of sheets for your child’s perfect bedroom oasis right here. Your kids will be saying thank you!
Why are our Luxury Bamboo Bed Sheets the best option? Check it out:
- Naturally Soft & Smooth: Your kids will be sinking into luxuriously soft and smooth bed sheets every night. Our bamboo viscose blended fabric offers resort-grade slumber right in the comfort of your own home.
- Breathable: Bamboo viscose fabric has natural thermo-regulating properties to help keep your child cool and comfortable. Our sheets are lightweight, breathable, and wick away excess body heat for quality sleep every night!
- Hypoallergenic: Our moisture-wicking and hypoallergenic sheets stay cleaner for longer and repel common household non-living allergens. Your child can sleep easily and feel refreshed, and you don’t have to worry about the complication of hidden dust or irritants.
- Peace of Mind: Our sheets are easy to care for and resistant to stains, wrinkles, and bobbling. Did we mention that they’re wallet-friendly, too?
Give your child the gift of pure, simple comfort this school year!
Cosy’s Bonus Tips For Parents:
- Talk to your kids about the importance of sleep. Help them understand how sleep helps them learn and be successful in school.
- Set a good example. Go to bed and wake up at the same time each day, and make sure you're getting enough sleep yourself.
- Be patient. It may take some time for your kids to adjust to a new sleep schedule. Be patient and supportive, and don't give up.
- Talk to your child's doctor about sleep challenges. Well-child visits are a great time to discuss any age-appropriate concerns, including sleep, eating habits, behaviour, and school progress. Your doctor can help you determine if your child's sleep problems are a sign of a more serious medical condition. They can also offer advice on how to improve your child's sleep habits.
Don’t forget to pamper yourself, too, parents! If you're looking for a way to improve your sleep when the kids go back to school, consider investing in a set of our comfy and breathable sheets from the Cosy House Collection.
Searching for more goodies to help you stay cool, calm, and relaxed for the chaos of back to school? Click here to find a huge selection of home essentials to make your life, and your home, that much cosier.
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What are your favourite products from Cosy House? Let us know in the comments below. The Cosy community loves hearing from you.
- Sleep - a guide for school-aged children - West Suffolk NHS Foundation... (2023). https://www.wsh.nhs.uk/CMS-Documents/Patient-leaflets/PaediatricDepartment/6339-1-Sleep-a-guide-for-school-age-children.pdf
- NHS. (2023). NHS UK Choices. Insomnia. https://www.nhs.uk/conditions/insomnia/#:~:text=adults%20need%207%20to%209,need%2012%20to%2017%20hours
- WebMD. (2023b). Child sleep: Recommended hours for every age. WebMD. https://www.webmd.com/parenting/sleep-children