Blog Archive
Resetting Sleep Routines Before School Starts
๐ Why Sleep Routines Matter
Kids (and grown-ups!) do best when their bodies have a regular rhythm. When children don't get enough sleep, they may:
๐ต๐ซ Have trouble paying attention
๐ Feel cranky or emotional
๐ญ Crave more sugar
๐ค Get sick more often
Most school-aged kids need 9-11 hours of sleep per night, and teens need 8-10 hours. That means if school starts at 7:30 a.m., bedtime should be around 8:30 p.m. for younger children.
๐ Start the Shift Early
Don't wait until the night before school to change bedtime! Start adjusting the schedule about 2 weeks before school begins:
๐น Move bedtime and wake-up time 15-30 minutes earlier every few days
๐น Keep it consistent - even on weekends
๐น Avoid naps (for older kids) that make it harder to fall asleep at night
Your child's internal clock needs time to reset - think of it like mini jet lag!
๐ฑ Say Goodnight to Screens
Screens (TVs, tablets, phones) can mess with melatonin - the hormone that helps us fall asleep. Try this:
๐ต Turn off all screens at least 1 hour before bedtime
๐ Swap with books, puzzles, or quiet drawing
๐ Dim the lights to help the body feel sleepy
Bonus tip: Charge devices outside of bedrooms to avoid nighttime distractions!
๐ Create a Calming Bedtime Routine
Kids love predictability. A simple bedtime routine helps their brains wind down. Try:
๐ Bath or shower
๐ชฅ Brush teeth
๐ Read a short story
๐ค Lights out at the same time each night
You can even make a bedtime chart or checklist for younger kids!
๐ง Troubleshooting: What If They Can't Fall Asleep?
Some kids have a hard time settling down - especially if they're nervous about school. Here's what can help:
๐ฌ๏ธ Deep breathing or calming music
โ๏ธ Drawing or journaling their feelings
๐งธ A comfort object like a stuffed animal
๐ฌ Reassurance that they're safe and loved
Still struggling? Talk to your pediatrician - we're here to help with sleep challenges!
๐ Let's Start the Year Rested & Ready
At Cradle Thru College Care, we believe healthy habits start with good sleep. A well-rested child is more ready to learn, grow, and enjoy school!
๐๏ธ Need help building a sleep plan or have questions about your child's rest?
๐ Call us or visit:
๐ www.cradlethrucollege.com
Wishing your family a smooth and sleepy transition to the school year! ๐ค๐
