Kids are heading back to school, which means many of our summertime routines are giving way to school routines. Getting them back onto a school year sleep schedule is one of the many priorities you’re juggling, and you’ve probably had to help them adjust to a new sleep schedule at least a few times before. (Thank you, daylight savings.) You’ve also witnessed what happens when they are not on a good sleep schedule, and how that impacts something as important as school–and your sanity.
Let’s run through the basics. First, make sure the actual routine is calming and consistent. Quiet, dim environments, at the same time every night. Next, make incremental changes, 15 minutes at a time, to the lights out time. Make those adjustments gradually, no more than every 3-4 nights. Finally, pay attention to sleep hygiene, sending signals to your child’s body that sleep is coming. No screens, loud music, or bright lights, opting for reading, journaling, or taking a warm bath instead. Check in with them about their bedroom too, making sure they feel it’s dark enough and the right temperature for them. Err on the side of darker and cooler.
One helpful piece I do not see very often is how to tell if they are on the right schedule. The important sign is how and when they wake up. There are two things I look for to know if they are on a good schedule: 1) if they’re waking up on their own and 2) if they are waking up at roughly the same time every day.
It’s not the worst thing to have to wake them up, especially if it’s only occasionally, but it’s a great sign if they’re waking themselves up after a reasonable amount of sleep. It’s the most reliable indicator that they’re getting enough sleep, barring issues like insomnia or anxiety. The added benefit is there are almost certainly more pressing things you have to do than fight them to get out of bed. If they’re waking up on their own and they have been waking up less than 15-30 minutes before their alarm would go off, then you also know their bedtime is working for them.
You will still want to pay attention to how they are doing, their moods and behaviors, because the amount of their sleep goes hand in hand with their quality of sleep. But with these tips, you will at least be able to iron out bedtimes before you might have to have a conversation with a professional. Best of luck!
