After a summer full of late nights, vacations, and a myriad of activities, getting your kids back into a regular sleep pattern for school isn't always easy. "There is a ton of research out there that shows that kids who get a healthy amount of sleep do better in school, handle stress better, and are more able to control their emotions during day-to-day challenges," says Suzanne Thompson, a clinical psychologist at St. Louis Children's Hospital. To make the transition go a little more smoothly, Thompson shares her tips for getting school-aged kids back into a healthy sleep routine.
1. Know how much sleep they need. The American Academy of Pediatrics has a suggested time range for each age group. Also, ask for feedback from teachers about whether or not your child looks dazed or sleepy in class.
2. Be open with your kids. Let them know that it's time to transition back into a normal sleep pattern and acknowledge that it will be a transition.
3. Set regular sleep and wake times. Avoid after-school naps, and have a set wind-down time. Don't try to put your kids to bed right after they get home from soccer practice. Create some sort of wind-down routine in between when they get home and go to sleep. Also, keep the times the same on weekends.
4. Make the bed a place for sleeping only. Discourage kids from doing homework, playing video games, using their phone, or any other distractions on their beds to keep it a protected, relaxed sleep environment.
5. Don't feed your kids large meals or caffeine later in the evening.
