Also, you might already know that many studies have shown that sleep deprivation can negatively affect learning and behaviour. *
To help you get through this transition, here few tips to make ease the way:
First: change your child´s bedtime before school actually starts.
Find out at what time your child should be awake in order to make it to school in time. Then, take in consideration how much sleep your child needs. And start the transition. If your 4 year old should be awake by 7:00 am and we know he should have around of 11 ½ hours of sleep during the night. His bedtime should be around 19:00 ish.
If during summer time your 4 year old was going to sleep at around 21:00 you can make the transition a) the night before school and brace yourself, or my favourite option b) use the days you have from today until school starts to slowly and gently adjust your child´s sleep time. You might want to make bedtime earlier 30 min at the time, per day. Say on Friday at 20:30, Saturday at 20:00, Sunday at 19:30, Then on Monday, aim to have your child asleep by 19:00. While you start to make those changes, don’t allow your child to sleep in the morning, start reducing the sleep time in the morning with same criteria (30 mins).
Second: Strength your bedtime routine and beyond.
Now that you have your “new” bed-time, go over the activities you have been allowing for the past months then you might want or should change to:
- Use a nap. If your child is over 3 years old he probably stopped napping by now, but still wouldn’t hurt to have a short nap every now and then or some quiet time during the day. Just keep in mind to make it early afternoon, specially when kids finish school early! If your kids come back from school and activities at 1600, opt for an earlier bedtime instead.
- Limit tablet, phone, TV, at least 1 hour before bedtime.
- Give a banana before bed. It’s a tip that has been going around on a Mum Facebook Group I’m a part of. And for some, it works wonders! and swear by it. They say it helps with night terrors, I will say it could if the night terror is happening because of a drop of sugar levels during the night. Just remember to give it at around 40 mins before, brush teeth afterwards and keep in mind that if the banana doesn't pull out the trick, the first cause of night terrors and nightmares is sleep deprivation.
- Check out the 7 Secrets of an effective Bedtime routine.
- Limit drinks in the last hour before going to bed. That to avoid your child to wake up because another trip to the potty or because he wet the bed, or a dirty diaper in the middle of the night.
Third: Be consistent.
If you know me, you know that I don’t get tired of stressing this out. When we are tired after a long day or week of work, its hard to findthe key to being a consistent parent, but don't give in! Keep it at around the same hours for bedtime and the same hours for waking up, Everyday!, even during the weekend.
(*)You did't know about the studies? Here are some of them:
Do you have any other sleep tip for school time??
Leave a comment and share to get others know!
Daniela S. Mendez
I've been blessed with two girls that have been my best school and inspiration. I know what it feels to have your whole life affected for lack of sleep, to be too tired to function! Now as a Certified Gentle Sleep Coach® my goal is to help your family to have the sleep you deserve.
Contact me to grab your proven and excellent quality sleep advise!