Whether kids break for summer, winter, spring, or even the weekend, they seem to want to stay up later. This can lead to difficulties transitioning back into their normal pattern of waking up for school. The National Sleep Foundation encourages parents and kids to put healthy sleep on the list of back-to-school necessities with these tips.
- Gradually adjust sleep and wake schedules 10 days to two weeks before the start of school. This will help setting their biological clocks to the new schedule.
- Keep a regular bedtime even on weekends. This makes sure kids and teens are getting enough sleep. It also keeps their circadian rhythms regulated.
- Your kids should have a relaxing bedtime routine that is age appropriate. This helps kids wind down. The routine should be the same every night so they associate all steps with sleep.
- Create a sleep environment that is cool, quiet, dimly lit, and comfortable.
- Electronics should be kept out of the bedroom. This included video games, televisions, computers, and cell phones. Use of electronics before bed can lead to poor sleep. Eliminate exposure to electronic media within an hour before bed.
- Limit caffeine, especially after lunch.
- Make sure your kids eat well and exercise regularly. Both these things promote sleep.