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4 Back to School Sleep Routine Tips

4 Back to School Sleep Routine Tips


4 minute read

Due to COVID-19, this fall school semester is, no doubt, going to be different. Your kids might be taking virtual classes from home, or maybe they are attending school in-person with safety precautions in place. Whatever the case may be, it can be tough to get your children back to a regular sleep schedule. After all, the summer break lends itself to late nights and sleeping in. 

 

In this blog, we offer four useful back-to-school sleep tips and go over why sleep is important for children and teens.

 

Back-to-School Sleep Routine Tips

Getting your kids back on a school-time sleep schedule isn’t the only thing you need to do. You also have to teach them good sleep habits to maximize their slumber. Here are a few tips to consider:

 

Consistency is Key

Keep a consistent sleep schedule for your kids, and try not to let them catch up on sleep during weekends. Establishing a regular bedtime and wake-up time can help regulate the circadian rhythm — the body’s internal clock. This makes it easier for them to fall asleep and stay asleep.

 

Limit Screen Time Before Bed

Phones, TVs, computers, and other electronic devices emit blue light. This artificial light during the evening can suppress your child’s production of melatonin — a hormone that tells your body it’s time for bed. Cut off their screen time at least an hour before they hit the hay. If they’re doing homework, encourage them to start their assignments earlier, so it doesn’t interrupt their sleep schedule.

 

Establish a Nighttime Routine

Set up a nightly bedtime routine for your kids if they don’t already have one. Relaxing nighttime activities like reading a book or taking a warm bath or shower help send signals to their brains and bodies that it’s time for sleep.

 

Create an Ideal Sleep Environment

Set up your child’s bedroom for maximum comfort to ensure a good night’s sleep. Here’s what you can do:

  • Keep the temperature cool. Healthline suggests that the ideal bedroom temperature is between 60-67 degrees. If your child doesn’t have allergies, consider turning on a fan to circulate cool air.
  • Take off their old bedding and dress their mattress with SHEEX ORIGINAL PERFORMANCE Sheet Set. Ourcooling, moisture-wicking sheets breathe 10x better than traditional cotton sheets, allowing them to sleep cool, dry, and comfortable throughout the night.
  • Blackout curtains are a great way to set the bedroom up for a peaceful night’s sleep. If the room is too dark for your child, plug in some nightlights to balance out the darkness.

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Why Sleep is Important for Your Child

If your child doesn't get enough sleep, it may affect their growth and development. A lack of sleep can cause increased stress, irritability, forgetfulness, and learning difficulties. Over time, these adverse effects can also lead to anxiety and depression.

 

A new study published in the Journal of Child Psychology and Psychiatry states that children with ongoing sleep problems might deal with academic and psychosocial impairments by the time they reach 10 or 11 years of age. Another recent study published in the same journal suggests that sleep problems may emerge or worsen for children and adolescents during and after the COVID-19 pandemic. 

 

Generally, the younger your kids, the more sleep they need. The National Sleep Foundation provides recommended sleep ranges for these age groups:

  • Preschoolers (ages 3-5): 10-13 hours of sleep
  • Grade schoolers (ages 6-13): 9-11 hours of sleep
  • Teenagers (ages 14-17): 8-10 hours of sleep

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