Back-to-School Bedtimes

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With back to school just around the corner, now is the time to start easing into the back to school bedtime routine. Children may be accustomed to a more relaxed bedtime schedule during the summer months, but with back-to-school, bedtime routines may need to be reestablished.

​The transition is easiest if the routine is eased into approximately two weeks before the first day of school. A 15 minute earlier bedtime every few days the two weeks prior to school starting, helps the transition go smoother. In addition, the week or two prior is a great time to work on preparing clothing each evening that will be worn the next day. If preparing clothing and belongings needed for the next day is done the night before, the routine will go much smoother In the mornings for off to school timeframes.

Bedtime routines should be handled with a matter-of-fact approach with your child and should be consistent. It is important to set a time preceding the actual bedtime to accomplish the bedtime routine activities so that the actual bedtime can be accomplished without delay. Working with your child to develop a consistent bedtime routine that meets your child’s individual needs and assures adequate sleep on a nightly basis is important. 

Adequate sleep is essential for optimizing children’s physical and mental health. Lack of sleep can affect children’s normal growth and development including brain development and neurocognitive development. Too little sleep can impact a child or teen’s social and behavioral health. Lack of sleep has been implicated in poor school performance, behavioral disorders, and as a contributing factor in ADHD. In addition, sleep is essential to a healthy functioning immune system providing resiliency in fighting colds, flu, and infections. 

Children should spend approximately 40% of their time asleep during childhood. The AAP recommends the following sleep guidelines for children:
Infants: (4-12 months) 12-16 hours including naps
Toddlers: (1-2 yrs) 11-14 hours including naps
Preschoolers: (3-5 yrs) 10-13 hours including naps
Grade schoolers: (6-12 yrs) 9-12 hours
Teens: (13-18 yrs) 8-10 hours

Guidelines for Bedtime Routines:

• Turn OFF screens at least 1-2 hours before bedtime.
• If screens are needed for homework in the evening use amber blue-light blocking glasses.
• Keep TV, phones, and screens out of the bedroom.
• Avoid wearable devices with wi-fi during sleep.
• Avoid caffeine and sugar in the evening.
• Establish a consistent bedtime routine.
• Snuggle, cuddle, and have storytime for children before bed.
• Keep pets out of the bedroom.

If your child experiences back-to-school sleep struggles, Wellness 4 KIDS is here to help. Contact us for a FREE Pediatric Wellness Discovery Call or learn more at Wellness4KIDS.net

References:
Childhood Sleep: physical, cognitive, and behavioral consequences and implications. https://link.springer.com/article/10.1007/s12519-022-00647-w
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AAP endorses new recommendations on sleep times.  https://publications.aap.org/aapnews/news/6630/AAP-endorses-new-recommendations-on-sleep-times?autologincheck=redirected