Back to school means a new year of challenges and adventures for your kids. But no one can learn when they’re sleepy (and cranky). After a summer of late nights and sleeping in, the whole family probably needs a sleep makeover. Here’s how to get everyone back into the groove, with tips from the American Academy of Pediatrics, the American Academy of Sleep Medicine and the Sleep Foundation:
MAKE SURE KIDS GET ENOUGH SLEEP
It’s probably more than you realize: Preschoolers need 10 to 13 hours of sleep, while grade schoolers require 9 to 12 hours. Teens need 8 to 10 hours.
START ADJUSTING TO EARLIER BEDTIMES GRADUALLY
About a week or two before the new school year begins, start inching back bedtimes. Have your child go to bed 15 minutes sooner and get up 15 minutes earlier to help them get used to the new schedule.
BEGIN A SOOTHING NIGHTTIME ROUTINE
This helps kids of any age settle down so they can fall asleep more easily. A bath, reading a book together, and tucking them in can be part of the ritual for young kids. Big kids should find something that relaxes them, such as journaling, reading or meditating. Your kids should put down screens at least an hour before bedtime.
ENSURE YOUR CHILD’S BEDROOM IS A PEACEFUL PLACE
The room should be dark, cool and quiet. Use a sound machine to mask street noise if that’s a problem.
SET UP A PHONE CHARGING STATION
To encourage everyone to unplug, keep phones out of bedrooms. This also prevents late-night scrolling (this applies to you, too!).
PRIORITIZE SLEEP FOR YOURSELF, TOO
Your kids are watching you. And we promise you’ll feel better able to handle the morning routine when you get a good night’s sleep, too.
—Arricca Elin SanSone is a New York-based health and lifestyle writer.
