I realize that you don’t need another reminder that the summer is almost over, but now is perfect time to evaluate your child’s sleep habits and make some changes before it’s time to head back to school.
During the summer months, bedtimes tend to shift later into the evening to accommodate travel and special events. Longer days also interfere with our bodies’ ability to release the sleep hormone melatonin, making it more difficult to convince ourselves and our children that it’s time for bed. Even I am guilty of pushing back my children’s bedtimes. Our family recently returned from some time in the sun and the sand in Grand Bend. I’m not one to deprive a three-year-old of post dinner walks along the beach to the ice cream store. As a result, bedtime was usually 9:00 PM. When we returned to Toronto my son was happy to be home; however, the transition away from the intoxicating mix of a sandy beach, daily BBQ and spending time with friends and family definitely resulted in a vacation hangover.
Start making changes now
Don’t wait until the night before school, daycare or organized activities start to try to make changes to your child’s routine and sleep schedule.
Slowly start moving bedtime back to an appropriate time
If your child has been going to bed somewhere around 8:30-9:00pm, start by bringing bedtime earlier by 15 minutes every 2-3 nights. This way, by the time school begins, your child’s body has adjusted to going to bed at an earlier time.
Evaluate daytime routines
Daytime routines (school start times, daycare drop off times, etc.) might impact the amount of sleep your sleep your child needs. According to the National Sleep Foundation, children ages 1-2 years need about 11-14 hours of sleep in a 24-hour period. Children ages 3-5 years need 10-13 hours of sleep (nap included) and 6-12 year olds need 9-11 hours. If you constantly need to wake your child in the morning, then he/she is going to bed too late. Putting your child to bed at the same time every night will teach their bodies to sleep the needed amount of night time hours, so they can wake feeling naturally refreshed.
Get your children involved with bedtime routines
Young children thrive on consistency and predictability. Bedtime routines act a cue to let your child know that it’s almost time for sleep. Maintain the order of the routine by using charts. If you struggle with getting your child to complete a component of the routine such as brushing their teeth, offer stickers beside each step of the routine for extra encouragement.
Consider using a timer as part of a bedtime routine to keep things on track
There are great timer apps available if you use a smart phone, but an old-fashioned egg timer works just as well. Keep in mind that a good length for a bedtime routine is about half an hour to 45 minutes.
Start the electronics diet
Ensure that your children stop using electronics at least one hour before bedtime to minimize delays in falling asleep.
Encourage healthy bedtime routines for your child as they approach adolescence
A bath or shower can continue to be a part of your older child’s routine. Listening to music or reading is also a good way to relax and will help make the transition from waking to sleeping easier.
Reassess your child’s sleep environment
Encourage the release of the sleep hormone melatonin by keep the room dark. Block out environmental noises with a fan or white noise machine and keep it cool. The optimal sleeping temperature is 20OC (68OF).
These sleep tips are adapted from Sleep Sense author Dana Obleman.
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