Summer starts being lazy, and your child would very soon be required to get up early to attend school. And you are not alone in dreading the battle of getting your early-to-bed night owl back on schedule. Adjusting to the early mornings of school after the lax sleeping schedule of summer is one of the greatest obstacles parents contend with every August.
However, there is a silver lining to this in that you can adjust the sleep times of your child easily and effectively. Having transitioned thousands of families using this process, I now know that it is preparation and patience that forms the bedrock of enduring sleep habits that contribute toward school performance in your child.
Getting good sleep does not only allow children to wake up in a good mood in the morning; it is critical to learning, emotional equilibrium, and proper development. So how do we make this as smooth a transition as possible to your entire family?
Why Sleep Matters for School Success
It is not only a matter of a good night sleep in order to prevent being grumpy in the morning, but also the basis of learning, emotions and normal development. Well, how do we go about ensuring that this transition is as comfortable as is possible to your entire family?
The Science of Sleep and Learning
Now, before launching into the how let us understand why this transition is so critical towards the development and future academic life of your child. Science of Sleep and Learning Memory Processing: The brain of children works in such a way that when they sleep they are processing and storing what they acquired during the day. Poor sleep has a direct effect on their recall skills of what they learned during school time.
Attention and Focus: The rested children are able to render more attention, receive instructions easily and be attentive throughout learning processes. Fatigued children can seem to have attention difficulties, whereas the root cause of the problems can be referred to as sleep deprivation.
Emotional Regulation: The brain experiences emotional regulation as influenced by sleep. Insufficiently slept children will tend to experience more meltdowns, experience problems with peer associations and tend to have problems keeping the school rules.
Physical Growth: Growth hormone is mainly emitted when one is in deep sleep. Enough sleep helps boost your child physically and to enhance his immune system.
The way children develop shows that parents need to understand that the needs might vary over age when it comes to sleep and they must make relevant changes at the right age in order to be successful.
Age-specific schedules and needs of sleep
Preschoolers (Ages3-5): 10-13 Hours of Sleep in total
Schedule:
- Bedtime: 7 pm- 8 pm
- Wake time: 6:30-7am
- Nap consideration: Some may still need a short afternoon nap
Special Considerations:
- May resist bedtime as they become more social and curious
- Often experience fears about dark or being alone
- Wants regularities to feel safe
- Preparing for school time: Given the common school timetables most preschools and kindergarten classes start somewhere between 8am and 9am and preschools/kindergarten may start somewhere between 8am and 9am, so choose a wake time which gives you a relaxed morning schedule.
- Recommended Schedule:
- Bed time : 7: 30 – 9: 00 PM
- Wake time: 6.30 – 7.30 AM
- Elementary Age (6-11): 9-11 Hours. Bedtime: 7: 30 – 9: 00 PM and Wake time- 6.30 – 7.30 AM
- No naps needed
Special Considerations:
- Homework and activities can interfere with bedtime
- Increased social awareness may lead to bedtime negotiations
- As they grow to be more independent, they are capable of taking on more responsibility of bedtime.
- School Preparation: Elementary schools usually begin with 7: 45 am-8: 30 am. Acknowledge the time to have breakfast, dress up, and the possible morning obstacles.
- The understanding that development occurs at the same time of schooling aids the parents during forming achievable expectations about aspects such as bedtime and relative autonomy in the mornings..
- Suggested time : adolescents (12 +): 8 – 10 Hours of Sleep
- Sleep time: 9 – 10:30 PM
- Wake up time : 6:30 – 7:30 AM
Special Considerations:
- Biological changes during puberty naturally shift sleep patterns later
- Sleep may be interfered by technology and social pressures
- More academic and social pressures
- Desire to have increased freedom regarding decisions about sleep.
- School Preparation: Middle and high schools tend to begin earlier than elementary schools and getting sufficient sleep becomes even more difficult as it is more imperative towards the success of academics.
- 2 Week Sleep Schedule Reset Program
- Week weeks 1- Adjusting (days 1-7)
- Monitor your child’s present sleep / wake period.
- Determine just how much adjustment is required
- Start transitioning the bed time 15 minutes every night.
- Begin having child awaken 15 minutes earlier in the morning.
- Day 3-4 continue to gradually adjust
- get to bedtime early 15 minutes.
Get more light in the mornings
Day 5- 7: Create Habits
Keep doing 15-minute adjustments till achieving target times
Emphasize uniformity, even on Sunday
Be tolerant of resistance to change
Take note of mood changes and changes in behavior
Week 2: Cleaning Up And Repeating (DAYS 8-14)
Day 8-10 Lock in the Schedule
- Have a fixed bedtime and wake up time (day after day)
- Riccione any what that do not roll well
- Keep strengthening good sleep habits
Day 11-14: School Simulation
- Exercise the very regimen your child will require at school
- Complete morning routines the right tempo
- Make the schedule to be sustainable and realistic
- Do last minute revisions prior to school resumption
- Ensuring You Get the Habit of Sleeping Well
- Establishing routine bedtime will help the brain of your child know that it is time to relax and get ready to sleep. The trick would be to find a routine that can be ordered in a predictable way leading to becoming automatic.
30-60 Minute Wind-Down
- Begin quiet, calming activities
- Dim lights throughout the house
- Start bathroom routine (teeth brushing, using toilet)
30 Minutes Before Bed: Quiet Connection
- Read together or listen to calming music
- Talk about the day, good or bad experiences, learnings
- Count blessings, or think good
- Last minute preps (setting out clothes tomorrow, water cup)
Bedtime: Peaceful Transition
- Tuck-in time with affection and reassurance
- Brief, positive conversation about tomorrow
- Final “good nights” and lights out
- Consistent, calming environment
The principles I discuss in my guide to peaceful parenting are especially important during bedtime routines, as patience and calm energy help children transition more easily.
Common Sleep Schedule Challenges and Solutions
“My child says they’re not tired at bedtime”
When it happens:
- Their internal clock is still adjusted to later summer bedtimes
- They may be overtired, which can actually make falling asleep harder
- Stimulating activities too close to bedtime
- Not enough physical activity during the day
Solutions:
- Stick to the schedule even if they don’t seem tired initially
- Ensure adequate physical activity during the day
- Create a very calm environment in the hour before bedtime
- Consider whether they need slightly more or less sleep than average
The Reason this Occurs:
- Not enough total sleep time
- Environmental factors (problems related to sleep environment, temperature, noise, light)
- Waking during a deep sleep cycle
- No natural light in the morning
- Rushed or stressful morning routine
Solutions:
- Gradually move bedtime earlier until wake-ups improve
- Use natural light or a wake-up light
- Create calm, predictable morning routines
- Allow extra time so mornings don’t feel rushed
“They fall asleep fine but wake up during the night”
Reason Why This Has To Happen::
- Problems of the sleep environment (light, temperature, noise)
- Anxiety about school or other concerns
- Physical discomfort
- Normal developmental sleep pattern changes
Solutions:
- Optimize the sleep environment for comfort
- Address any worries through conversation during the day
- Maintain consistent response to night wakings
- Consult your pediatrician if night wakings persist
“Weekends throw off our whole schedule”
Reason Why This Has To Happen:
- Natural desire to relax schedule on weekends
- Social activities that run late
- “Sleeping in” disrupts the established rhythm
Solutions:
- Keep wake up times within 30-60 minutes within schooltime
- Arrange weekend plans that can help and not hinder sleep
- It is important to remember that the rhythm should be kept by consistency
- Be flexible with a bit later bedtimes but not radically different wake up times
- By comprehending the temperament differences, the parents become capable of identifying the importance of the schedule change because some children automatically react to such changes easier than others.
Environmental Factors for Better Sleep
How to Develop the Perfect Sleep Space
Temperature: It’s likewise recommended to keep the room a little cool (65-70 dF) because the typical body temperature drops throughout dreaming.
Light: Cover the early morning sun, streetlights by covering it with black out mat or curtains.
Sound: The white noise machines may make a difference in masking sounds of the household and the neighborhood. As an alternative, see that the house is as quiet as can be during sleep time.
Comfort: That the mattress and pillows should be comfortable and of the right size of a child. Have them assist in the selection of special pajamas or a stuffed animal that will make them more comfortable.