School year sleep schedules got you stumped? Try this.
Whether the school year is just starting out where you are or you’ve been at it for a few weeks, it’s possible that getting the kids back on a decent school year sleep schedule is still eluding you and making this transition rockier than it should be.
After a fun summer of late nights or when remote learning doesn’t feel like “real” school and the kids give you a hard time about going to bed or waking up, what’s a parent to do?
Try creating a calming bedtime routine. Establishing time and space for your children to wind down before bed can help create a safe, comforting routine that all but guarantees an easier bedtime and more restful sleep, which can result in a happier household and a more successful student.
Start by determining a start time for the routine, working backward from the time you want your kids to be asleep. As for the routine itself, include things like …
- After dinner, try diffusing lavender or tranquility essential oils in your home to help calm body and mind and aid in more restful sleep.
- Choose outfits for the next day and make sure backpacks and lunches are packed. Both you and your child will feel better knowing you’re already prepared for the next day.
- Get the kids to cut back on caffeine and sugar intake. Not consuming caffeine for at least six hours prior to bedtime can help aid in a more restful sleep.
- Limit evening drinks (at least an hour before bed) to prevent middle-of-the-night runs to the bathroom and/or potential accidents.
- If your kids take baths or showers in the evening, use a body soap like pure haven baby wash & shampoo (yes, even if they’re not exactly babies anymore), made with soothing ingredients like lavender and marigold to help settle them down.
- Make sure screens (television, tablets, phones, computers) are turned off well before bedtime — at least 30 minutes prior. A bedtime story is a great alternative to watching a show or playing a video game.
- Don’t allow screens in your child’s bedroom. The glow of devices can disrupt sleep. And if your child is old enough for social media and/or texting friends, just having their devices nearby could cause stress if they obsess about what they’re missing.
- Spritz your kiddos’ rooms with monster spray. Its hints of lavender and chamomile will help calm and relax them before bed.
- Be consistent! Sticking to this routine even over the weekends and on holidays will help you avoid meltdowns on school nights.
Here’s to an amazing school year!