“Back-to-School” Sleep
As summer draws to a close and the school season beckons, one crucial aspect that often gets overlooked amidst the hustle and bustle of back-to-school preparations is sleep. The lazy, carefree days of summer might have resulted in altered sleep schedules, late nights, and lie ins, but the transition back to school requires a re-establishment of healthy sleep patterns. In this blog, we'll explore the importance of “back-to-school” sleep, the impact of sleep on academic performance, and some practical tips to help students of all ages ease into a successful sleep routine.
Sleep’s not just a luxury
Sleep isn't just a luxury; it's a fundamental physiological need that plays a vital role in our overall well-being. Adequate sleep is associated with improved cognitive function, memory consolidation, and emotional regulation. In fact, growth hormones are released in deep sleep. For children in school, quality sleep is particularly crucial as it directly influences their ability to concentrate, learn, and retain information.
It’s about the whole family
For younger siblings a daily routine can be beneficial as you step into the new daily schedule for older children. Setting the whole house up for success with rhythms and routines before school actually starts is ideal. Children have the need for structure. When they have this, their behavior is better, attitude is more positive, and they know what to expect of the day.
Tips for a Smooth Back-to-School Sleep Transition:
1. Gradual Adjustment: Start adjusting sleep schedules a week or two before school starts. Gradually shift bedtime and wake-up times to align with the upcoming school routine.
2. Consistent Schedule: Aim for a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body's internal clock.
3. Have A Realistic Bedtime: An ideal bedtime is when melatonin (the sleep supporting hormone that makes us feel drowsy) naturally begins to rise. This is around 6-7 pm so I recommend a 7 pm bedtime. If they stay up past this and being forced to wake up at the new time each morning, they will get overtired. Over-tiredness can cause night wakings, early morning wake ups, bedtime battles, behavioral issues, etc.
4. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing deep breathing exercises. Avoid screens (phones, tablets, TVs) at least an hour before bedtime, as the light can interfere with melatonin production.
5. Sleep-Friendly Environment: Ensure your sleep environment is conducive to rest. Keep their bedroom dark, white noise playing, and at 18-20 degrees.
6. Cut Out the Sugar: Just for a few days, cut out any sugar to eliminate disruption to the biological clock while it is resetting.
7. Physical Activity: Wear these kids out! Play active games like tag, hide and seek, riding bikes, and, as long as you provide wind down time, enjoy a little rough and tumble in the evening.
8. Check Nap Schedule: This is not a one size fits all timescale but below is when it is biologically sound to drop each nap.
4 months: drop to 3 naps
6-9 months: drop to 2 naps
15-18 months: drop to 1 nap
2.5-3.5 years: drop naps completely (Many 2.5 year olds still need a nap but it is possible.)
9. Get Natural Light Early In The Morning: Natural light exposure during the day helps regulate your body's internal clock and promotes better sleep at night.
10. Set Technology Boundaries: Encourage your child to disconnect from screens at least an hour before bedtime. The light emitted by devices can interfere with the production of melatonin, as well as its negative effects on behavior and mood.
As students gear up for another academic year, prioritizing sleep should be at the top of the list. A well-rested mind is more receptive to learning, better equipped to handle challenges, and ready to thrive. By instilling healthy sleep habits and routines, you're providing your child with a solid foundation for academic achievement AND overall well-being.
Lastly, a lot of your children will be going into their first year of nursery or reception so as I share the sleep tips, I also wish you good luck!
