5 Back-to-School Sleep Tips

Can you believe school starts in the next couple of weeks? We all, particularly our children, want to enjoy every last moment of summer, but going back to school can be a real shock to the system – especially if bedtime has slipped to a later time over the summer.

Sleep affects cognitive functions, including attention, executive function and memory. (If you want to hear some compelling study results about sleep and memory consolidation, take 15 minutes to watch this video: Sleep, Memory and Dreams)

Here are some tips to help you and your child ease back into a school sleep schedule:

1. Start early – At least a week, ideally two weeks, before the first day of school, start getting your child back to their school bedtime. By starting early you can ease them into it, having them go to bed 15 minutes earlier each night until you get them to the right bedtime.

What’s the right bedtime? That depends on what time your child needs to wake up for school and your child’s age. The American Academy of Sleep Medicine released new sleep guidelines over the summer. Children between the age of 3 and 5 years need 10-13 hours of sleep every 24 hours (this includes a nap if they still nap); children 6 to 12 years need 9 to 12 hours of sleep every night; and teens 13 to 18 years need 8 to 10 hours of sleep every night.

2. No TV or electronics during the last hour before bedtime – In addition, all electronics should be removed from your child’s room so they do not have access to them during the night. The light from the screens can stimulate your child and cause alertness when their body should be winding down or they should be sleeping.

3. Keep a consistent bedtime route – A consistent bedtime routine cues the body that it’s time to sleep. An example would be bath or shower, brushing teeth, and then reading or being read to. Keep the lights dim during this time.

4. Avoid or limit caffeine – Caffeine can interrupt your child’s natural sleep patterns, making it difficult to fall asleep or causing night wakings. Ideally, children should avoid caffeine altogether, but at a minimum they should avoid any caffeine six hours before bedtime.

5. Set the rules – Decide what the evening and bedtime routine is going to be and stick to your guns. Talk to your child about the school year approaching and bedtime and sleep expectations. Be consistent and you’ll have a happy, well rested child who will be able to focus in school!