When it comes to your kids and getting them on track for school, you’ll want to get them on a proper sleep schedule. Here are some great strategies to help get them back on track after summer break or any other break from school:
Start Early
Before summer or break is over, start strategizing about three weeks before school starts to get them back to their old sleep routine. It will take them a few weeks to get back into the swing of things so make it easy and start early.
Set A Time
If the school routine is typically to rise between 6:00 am and 6:30 am, then bedtime should be around 8:00 pm. Make every attempt to stick to this routine to ensure that kids and teens get plenty of rest.
Turn Off Electronics
Set a time approximately an hour before bedtime in which to turn off all electronics. This includes computers, tablets, phones, and televisions. Make sure that children and teens no longer have access to these items to ensure that they aren’t sneaking back online after hours.
Beds Are For Sleeping
If kids want to stay up and read for half an hour, have a comfortable chair in their room that they can sit in to read. This is per the Oregon Health and Science University Doernbecher Children’s Hospital, Kyle P. Johnson MD. This helps them to associate bed with sleeping and relaxation.
Avoid Caffeine
Caffeine is a stimulant that tends to keep people up at night. While a morning cup of cocoa may be fine, a mug of cocoa before bed will have caffeine in it and should be avoided. Try to avoid caffeine in any form after lunch.
Set The Stage
Consider the bedroom. While nightlights are fine, avoid any other forms of light. Keep the bedroom cool, dark, and quiet. This per Aneesa M. Das, MD. Ohio State University Medical Center Sleep expert in Columbus Ohio. A bedroom should be relaxing and clutter-free, choose furniture with ample storage. Take a look at these Blu Dot customer reviews.
Set Rules
While kids may think rules are to be broken, rules are actually in place to help keep people and children safe, and healthy. Kids are known to push the envelope. Stick to your rules, set clear limits and expectations. Keep to the rules. Give them acceptable reasons to get up (bathroom etc.), call parents, and make sure that you practice what you preach. The best way to get kids to go to bed early and obey the rules is to do so yourself. Kids learn by example.
Call your strategies for sound sleep the “back-to-school” strategy plan and make sure that everyone is on board with the plan. Set the hours just before breaks are over and maintain them throughout the year to ensure a good night’s sleep for everyone. The best way to ensure that everyone is able to maintain the sleep plan is to not change it too much during breaks. The brain doesn’t know it’s summer vacation.
