A long summer of waking up late, sleeping in, and enjoying leisurely mornings is quickly coming to an end. The beginning of school is just around the corner for many of you. Early mornings are inevitable, as are earlier bedtimes. To ensure their children’s success in school and promote a healthy lifestyle, parents must adjust their children’s sleep schedules.
But generally, kids find it too hard to cope with the new schedule. In this article, we will share some tips about sleeping tips. Good sleep hygiene and a regular sleep schedule contribute to a child’s academic success and overall wellbeing.
The Importance of Setting a Sleep Schedule
Kids must get enough sleep, as it has many benefits, such as:
- The information they learn in school is better retained.
- It is more likely that they will be energetic and healthy.
- As a result, they have a more muscular immune system.
- The chances of them having a positive outlook on life are more significant.
- The likelihood of them getting better grades at school is more extraordinary.
- Good sleep improves their mental health.
Back-to-school Sleep Hygiene Tips
Early wake-up time adjustments
Schools begin early in the morning, making it difficult for children to get a good night’s sleep. As the school year begins, children will be subject to a more rigorous sleep schedule. In this case, parents can use some tricks to build up early wake habits. A gradual transition during the upcoming weeks is recommended instead of waiting until school starts.
Get The Right Amount of Sleep
School-aged children and pre-teens need to sleep between 10 and 11 hours a night for optimal health and daytime alertness. When transitioning from childhood to adulthood, adolescents generally need about 9 hours of sleep each night.
Improve Bedtime Practices
Before going to sleep, children should refrain from using electronics. Electronic devices emit bright lights that signal to the body that it should be awake and alert.
Bedroom Tips for Quality Sleep
The sleeping environment of a child affects how well they sleep. Parents can ensure a quality sleeping environment in several ways:
- You need to keep the room as dark as possible. It’s possible to eliminate outside light with heavy or dark curtains.
- Make sure the room is quiet and free of noise. White noise machines and fans may help children to sleep without being disturbed by outside noise. Keep your children asleep by avoiding noisy activities (such as vacuuming) in the evening.
- You have to make sure that the room remains cool. Your child can lose sleep if the environment is too warm.
- Do not use the bed for anything other than sleeping. To keep your child on track, spend time with them at a designated location.
Bedtime Routine: What Works?
Children can prepare for the next day’s school by winding down at the end of the day. There are several things to do before going to bed, such as:
- Taking a hot bath/shower
- Taking a bath and brushing your teeth
- Singing a lullaby
- Reading by yourself or with others
- Cuddles with parents
- Making meditation a habit
Children’s future needs to make them aware that sleep is an essential part of a healthy lifestyle. Sleep deprivation can increase the risk of physical health problems throughout a child’s life. Even they can have diabetes, obesity, and heart disease at an early age.
When a child does not appear to achieve healthy sleep with a consistent sleep schedule and good sleep hygiene, he or she may have a chronic sleep problem and need to see a doctor. These physicians provide diagnosis and treatment of all forms of sleep disorders, as they have specialized training and expertise in the field.