Let’s just start with the fact that I am right there with you, Mama. I may be a pediatric sleep consultant who spends her days focusing on healthy sleep, but I’m also a busy mom of 2.
As my kids are getting older (12& 8) I let the sleep rules slide a bit more during the summer than I had in previous years. And ya know what? It felt glorious. I pushed bedtime late to enjoy those summer evenings and just went with the flow. It’s possible to get a later bedtime for your kids’ sleep during the summer months.
Knowing what I know about the importance of quality sleep, it’s an absolute must that my kid’s sleep needs are met. The benefits of a good night’s sleep cannot be ignored. I truly believe the best place to start is to make sure my kids are getting the appropriate amount of sleep. For most school-age kids, that’s 9-11 hours of uninterrupted sleep.
Getting sleep back on track is always a task I put on my calendar a couple of weeks before the first day of school.
my top 6 tips to get sleep in Tact before the school year starts.
Set a bedtime and stick to it
What’s a good bedtime for elementary-aged kids? Most parents are surprised by the answer. It’s sometime between 7:00-8:30 P.M.
8:30 P.M. is the absolute latest bedtime I recommend for two reasons.
First, kids need between 9-11 hours of sleep a night. Now, if you observe that your little one functions best with an additional hour or so, then go for it.
I always suggest putting your kiddo to bed a half-hour earlier than when you actually hope they start catching those zzz’s. They need 15-20 minutes to wind down and drift into sleep. But, when first implementing the Back to School Routine, you might also want to allow for a few extra minutes, as the inevitable “one more hug” or “one more sip of water” negotiations will likely take place.
Second, you, and your partner matter. When your kids have an early bedtime and AMAZING sleep skills it allows you time to exist without them. You can binge-watch Netflix or have a glass of wine and an adult conversation without little ears overhearing.
So now that we know when to put our kids to bed, let’s move on to the more difficult issue of how.
2. Don’t leave it to the last minute
Give your kiddo a week or two to give their bodies time to adjust to an earlier bedtime.
Try moving their bedtime up by 15-20 minutes every 3-4 days until you’re at the desirable bedtime for a school schedule. And hey, if it means you get a little sneaky and adjust the clock in their room, go for it.
3. A bedtime routine Is Key
Kids love predictability and familiarity. If you had a successful bedtime before the summer, go back to it. It will most likely be met with less protest than an unfamiliar bedtime routine.
Now, if this is your first go at implementing a bedtime routine, I can’t stress enough how much easier a bedtime that has 5-6 steps that always happen in the same order will make your evenings. A bedtime routine cues up their melatonin production, making sleep easier. When the routine is always predictable-bath, then jammies, then teeth, then 2 books, then 1 song, etc., it lets their minds prepare for the journey into sleep and start to relax. I seriously can’t recommend bedtime routines highly enough.
4. No screens before bed
Here’s the deal with any kind of screen-phone, TV, computer, or tablet, is that they put out a ton of blue light. That blue light tells our brains it’s time to wake up as it decreases the sleep hormone, melatonin. Nobody wants that to happen as you’re trying to get the kids to bed. My recommendation is to avoid any screen time for at least 1 hour (2 is better) before bed. (Bonus tip, this is also true for adults, so if you’re struggling to fall asleep at night, open a book or do some meditation instead of watching TV or staring at your phone before you hit the sack.)
5. Dark, dark, and then darker
Since we are talking about light, nothing tells our brains it’s time to be awake more than actual sunlight. That can make bedtime a real challenge during the summer months. But once “Spring Forward” hits, it’s all about making it dark at bedtime so our littles aren’t kept up by sunlight. I suggest investing in a set of blackout blinds. It doesn’t have to be anything fancy, but blackout curtains do not do the trick. The key is to actually have the window covered so no one stream of light is peering in. You can find cheap suction cup blinds on Amazon, go for non-adhesive window film, which is just plastic you can cut to size and put up over the glass. Or even keep it SUPER affordable and cover the window with cardboard or black trash bags. It’s a great temporary fix. However, you go about it, get that sunlight out of the bedroom. It’s an absolute must and proven by science to aid in a better night’s sleep.
6. Meditation And Mindfulness
There can be some nervousness or anxiety at the start of a new school year. And for some kiddos, it’s something they struggle with regularly. Teaching your child mindfulness techniques like deep breathing can be hugely beneficial when managing big emotions. Zenimal (discount code ANDIMETZLERSLEEPCONSULTING) is my absolute favorite tool for kids. It’s a screen-free device with 9 different meditation and mindfulness recordings for kids. Both of my kids have one and LOVE it.
My recommendation is to listen to the recordings with your child during the day and then incorporate it into the bedtime routine.
Getting great sleep helps our kids learn better. They will have an easier time focusing and learning, in general, becomes easier.
And a HUGE bonus of an early, easy 30-40 minute bedtime routine is that YOU get time every evening. What would you do with 2-3 hours to yourself (or with your partner) every night?
Wrap up
Set a bedtime and stick to it
Don’t leave it to the last minute
A bedtime routine is key
No screens before bed
Dark and then darker is best
Incorporate mindfulness and meditation
And don’t forget, if this all feels impossible, it’s not. But, I can help make it happen in a short amount of time. You can hop on a quick call with me if you’d like to chat more about your baby, toddler, or child’s sleep struggles. I’ve been there and the struggle is real.