August is just around the corner! Do you have kids going back to school? If your family is anything like ours, summer has been a time of chaotic sleep schedules. With the start of school staring us in the face, it’s time to return to practices that promote healthy sleep.
School-age children need about 9 to 11 hours of sleep per night, on average. But most doctors will say that the best sign a child is getting enough sleep is if he or she looks and acts well-rested. Well-rested kids will often wake up on their own, or are easy to wake. It’s also easier for kids to be alert, focused, and emotionally balanced throughout the day, with the benefit of sufficient sleep. Is your child more the drag-’em-out-of-bed-kicking-and-screaming type? Does he nod off when he’s sitting still and quiet? Or maybe she’s the so-tired-she’s-wired type, bouncing off the walls in a frenzy? Chances are these kids need more sleep. (Of course, we all — adults included — have our “off” days; look for patterns.)
So how do we get back on track for the school year? Here are 5 healthy sleep habits you can begin working on now.
1. Let them play…outside! Growing bodies have lots of energy. If they don’t spend it during the day, it will come out at night. Playing outside also means exposure to plenty of bright light during the day, which helps regulate circadian rhythms.
2. Turn off the screens 2-3 hours before bedtime. Studies have shown that blue light from TV’s, computers, smart phones, etc., interferes with the production of melatonin, which helps regulate sleep and wake cycles.
3. Create a relaxing bedtime routine. Separating sleep from daytime activities allows the mind to unwind. Performing the same bedtime routine each night also establishes motor memory, training the body to prepare itself for sleep. Connecting with a loved one can be an important part of this ritual, giving children an opportunity to process their thoughts and emotions in a comforting setting. While younger children often want stories, songs, hugs, kisses, and “one more drink of water,” a teen might enjoy talking about his day or simply hearing “Good night. I love you.”
4. Establish a consistent bedtime and waking time, even on weekends. On school days, wake-up times are non-negotiable. So count backward 9 to 11 hours, depending on your child’s individual needs, to determine what her bedtime needs to be. Is it waaaay earlier than what you’ve allowed over the summer? Join the club. Rather than wait until a day or two before school starts, though, start moving bedtime – and waking time – backwards now, 15-30 minutes at a time. Spend at least a few days at each new bedtime, allowing your child to adjust mentally and physically. A week at each “stop” would be great, if you have enough time to close the gap that way. Plan ahead so your child is going to bed and getting up at the appropriate times for school at least a few days before the first day of classes. And consistent means every day, including weekends! Our bodies don’t know the difference between a Wednesday and a Sunday. (Of course stuff comes up now and then, and bedtimes get fudged. Try to keep it within 30 minutes of the normal routine, no more than 1-2 times in a week.)
5. Soothe the senses. Consider what might be distracting your child when he’s trying to sleep. Are there sources of light or noise that you can eliminate? You might want to try blackout curtains, soothing music, or white noise to help him clear his mind. Our family also likes to use essential oils during our bedtime ritual and throughout the night to promote restful sleep. Lavender is widely known for its relaxing effects; I like to put it in the diffuser with Wild Orange, which promotes feelings of contentment. Another favorite diffuser combo is a Grounding blend, which evokes feelings of tranquility and balance, mixed with the relaxing, soothing aroma of Cedarwood.
Establishing healthy sleep habits, especially after a long period of more relaxed practices, can be pretty challenging. Expect kids to resist the changes, as they realize the extra freedoms of summer are coming to an end. But ensuring our children get enough sleep on a regular basis sets them up for success in school as well as interpersonal relationships. It’s one of the best things we can do for their health.
