As summer draws to a close, many families are preparing for the upcoming school year. While buying school supplies and organizing schedules are high on the to-do list, one important task that often gets overlooked is getting your kids back into a regular sleep routine. Establishing a consistent sleep schedule a couple of weeks before school starts can have a profound impact on your child’s academic performance, emotional well-being, and overall health.
Summer is a time for relaxation, vacations, and late-night activities, which often means that regular sleep routines get disrupted. Kids may stay up later, get up later, and even nap more frequently, leading to irregular sleep patterns. While this flexibility is part of the joy and dog days of summer, it can make the transition back to school a challenge.
We speak to the importance of why sleep is so important to youth in a chapter dedicated to this specific topic (1) However, here are some important and essential elements to consider:
- Adequate sleep is directly linked to cognitive function, attention span, and memory. Studies have shown that children who get enough sleep perform better in school, with improved concentration and problem-solving abilities. (2) When children are well-rested, they are more likely to retain information and participate actively in class, giving them a better chance of academic success.
- Sleep plays a critical role in regulating emotions. A lack of sleep can lead to increased irritability, mood swings, and difficulty managing stress. For children, this can mean more frequent outbursts and difficulty handling the social pressures of school. By ensuring they are well-rested, parents can help their children start the school year with a positive attitude and the emotional resilience needed to navigate new challenges.
- Consistent sleep is essential for physical health, particularly for growing children. During sleep, the body repairs tissues, builds muscle, and strengthens the immune system. A regular sleep schedule helps ensure that children get the restorative sleep they need to stay healthy, reducing their risk of illnesses that could keep them out of school.
- Children who don’t get enough sleep are more likely to exhibit hyperactivity, impulsivity, and behavioral problems. These behaviors can lead to difficulties in the classroom and with peers. A well-rested child is more likely to have the patience, focus, and self-control necessary for positive interactions with others, fostering better relationships and a smoother school experience.
So how can parents and caregivers re-establish a school sleep schedule routine? Starting a couple of weeks before school begins, parents can gradually adjust their child’s sleep schedule to align with school hours. Here’s how:
- Shift bedtime and wake-up time by 15-30 minutes earlier every few days. This gradual approach helps the body adjust without causing significant disruption.
- Establishing a calming bedtime routine can signal to your child’s body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or listening to soothing music.
- Set a rule that there is to be no technology (phones, computers, gaming consoles) in the bedroom.
- Set a rule to turn off all screens at least an hour before bedtime to help your child’s body prepare for sleep.
- Make sure your child’s bedroom is quiet, dark, and cool. A comfortable sleep environment is key to getting quality rest.
- Even on weekends, try to keep wake-up times consistent. This reinforces the body’s internal clock and makes it easier to fall asleep at night.
Re-establishing a regular sleep routine before the school year starts is one of the best ways parents can set their children up for success. By ensuring that your child is well-rested, you’re helping them to be more focused, emotionally balanced, and physically healthy, ready to tackle the challenges of a new academic year.
As the school year approaches, consider making sleep a priority in your back-to-school preparations. A few weeks of planning can make a world of difference in your child’s ability to thrive in school and today’s onlife world.
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The White Hatter
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References:
1/ https://thewhitehatter.ca/technology-in-the-bedroom/
2/ https://thewhitehatter.ca/blog/why-technology-can-disrupt-teen-sleep-new-research-findings/
