struggling with the school sleep routine? try these tips

School is back in session which means regular sleep routines are as well! For many parents that may be a welcome relief but for others it may be a difficult transition that makes you wonder will your household ever sleep well again? 

We all know that the summer months tend to disrupt our normal sleep patterns, especially for our kiddos. The summer brings more relaxed schedules allowing them to stay up later and sleep in longer than what they are used to during the school year.

So how do you get them back on that school regimen sleep schedule?

We sat down with Maninder Kalra, MD, chief of sleep medicine at Dayton Children’s to talk about tips to get your child back in the routine.

1. If your kids are still going to bed too late and struggling to get up in the morning, have them start going to bed at least 15 minutes earlier until they are going to bed and waking up at the same time they would need to for school.
2. Don’t let them take a nap during the day on the weekends. The first couple days of waking up earlier than they are used to will be hard, but they should stay awake all day and aim for an earlier bed time. This will help them to begin the adjustment.
3. No television at least one hour before bedtime. Try reading a book or journaling instead. These options are less stimulating to the brain and will help your child get a better night’s rest.
4. Create a routine that works for everyone – and stick to it! Everyone’s body likes routine. Try to brush your teeth, wash your face, etc. at the same time every night. This includes weekends, too!
5. Don’t allow phones in bed. If your child has access to their phone they will be tempted to look at it and this interrupts your child’s rest.
6. Avoid caffeine late in the afternoon or evening. Don't forget that caffeine is in more than just coffee! Consider what your kids are eating or drinking (like soda pop) and if it has caffeine. Caffeine can stimulate your child and keep them up late, which will disrupt their sleep schedule.

A good night’s rest is very important for growing children. Sleep supports alertness, memory and performance. Children that get enough sleep are more likely to function better and are less prone to behavioral problems, health and moodiness.