Back to School Sleep Habits

As September approaches parents everywhere are getting ready to wave goodbye to summer and welcome a return to normality.

For six weeks the rules have been relaxed and the kids have enjoyed lazy summer days, late bedtimes and consequently, later mornings. Without some preparation, the return to school routines can be a big shock to the system. As far as sleep and sleep routines are concerned, it pays to be prepared.

Back to basics.

Remember everything you read as a new parent about setting a bedtime routine? Well, the same rules apply here no matter what the age. You can’t simply tell a child to go to bed and expect them to sleep – more’s the pity. You’ll need to help re-create a bedtime routine that’s age appropriate and works for them. Whichever steps you (or they) use, they need to be the same each night and start somewhere between 30 and 60 minutes before the actual bedtime – e.g. bath, book and bed. This way, the body will start to use these activities as a cue for feeling sleepy.

It’s worth bearing in mind that the National Sleep Federation has found reading as part of a bedtime routine to be associated with falling asleep more quickly and having a better quality sleep overall.

Early to bed.

The first step to ensuring a pain-free start to the school year is to gradually reset their biological clocks by introducing an earlier bedtime as well as an earlier wake-up time. Seriously, start tonight! It’s so tempting to continue the relaxed routine right up until the last minute, but it really will pay off in the end. That’s not to say they (and you!) can’t continue to enjoy relaxed daytime’s – it’s the waking and getting out of bed that are important.

Many older kids will have developed an afternoon nap routine over the summer. To prevent them from nodding off in the middle of class, now is also the time to knock that on the head.

Clearly different age groups need a different amount of sleep. The idea is that by the time the first day of school rolls around the kids are going to bed and getting up at the right time, ensuring they’ve had the right amount of sleep in the middle.

Just say no…

It’s not going to make you popular, but it’s time to restrict screen time before bed. Research suggests that for the healthiest sleep kids should be screen-free for at least an hour before their bedtime – and in some studies, this includes TV. The reason for this is two-fold. Firstly, most screen-related activities are interactive – you just can’t help but respond to what you are viewing or reading and such interaction acts as stimulus to keep you awake. Secondly, research has found that the light from the screens actually has a detrimental effect on sleepiness. To be on the safe side, it’s probably best to ban devices from the bedroom too…

You are what you eat.

It’s all about creating the perfect conditions for sleepiness. Heavy food, sugary snacks and caffeine too close to bedtime are all likely to prevent a child from feeling sleepy at the right time. With regards to caffeine intake, some research suggests restricting caffeine after noon. Other studies suggest we should avoid it completely for 6 hours before bed. Whichever you decide to go for, remember to check the caffeine content of fizzy drinks carefully – especially those marketed as ‘energy drinks’.

Create the right environment.

The basic requirements for a good night sleep are a dark, cool room and a comfortable, supportive bed. Many parents forget that the mattress that served their 5 year old perfectly well is unlikely to provide the right level of support for a pre-teen or teenager. Investing in a good quality, durable, supportive mattress pays dividends in the long run. For an affordable, high quality range of memory foam mattresses, check out Dormeo here.

Do you have any tips on this subject or anything else to do with sleep? We'd love to hear from you! Just comment below.