Back to School Sleep & Routine Tips
Summer is always a fun time of year – beach, BBQs, vacations and really just letting go and enjoying the long, warm days. This often means late nights, slower mornings and a loose or non-existent schedule. August hits and the reality of a new school year with structure, alarm clocks, drop off lines and homework hits. Yikes, how will this transition go?
I personally love the start of school, because if you know me you know that I thrive on structure and routine. Regardless of my love for a predictable day to day, I too have to get my house in order and get my kids into a more structured routine both morning and night.
Here are my top tips for getting your kids (and yourself) prepared for back to school!
Refresh your bedtime and morning routines. Take a look at how your evenings and mornings are with your kids. What parts are particularly chaotic or unruly. Aim to do a refresh on your routines to streamline and minimize transitions. For example, at the end of the day, if you find you are moving from bathroom to bedroom to kitchen during your bedtime routine, switch up the order of things. Aim for bathtime to be the start of your wind down and once you are in your child’s room stay there until it is time to tuck in to bed for the night. In the morning, start to eliminate TV or play time (if that’s applicable) and move your children straight to breakfast to get the morning started, similar to what you’ll need to do once school starts.
Use visual and verbal cues. Charts, songs, okay to wake clocks – these are all great visual and verbal cues that kids love! Incorporate a visual checklist for bedtime and morning time to help your child move through their tasks. We recommend using the Hatch Light to help signal transitions from one part to another. For example, at bedtime use a rainbow light with lullaby music to signal it’s time to get ready for bed and the green light with the birds in the morning to signal wake up time. We also love to use charts or checklists to keep your child on task and moving through their routines. You can make these yourself or purchase a basic one, there are lots of options out there!
Find ways for your kids to have ownership and control. Telling your kids what to do is often a recipe for resistance. Getting them involved and letting them think they are in control is key. Plan out a weekly breakfast menu together, let them pack their book bag each night or let your kids pick their bedtime activity -– maybe a couple of books, a puzzle or game. My girls have been loving this puzzle activity each night!
Move towards a school like sleep and wake up schedule about 1 - 2 weeks before school starts. Most 3-5 year olds need about 11 hours of sleep overnight. Back into your child’s schedule and assess what time they need to be up and out for the day. For example, if you need your child up by 6:30am to get mobilized, aim for bedtime to be by 7:30-8:00pm at night. Start working towards this bedtime and wake time in advance so your child’s body has a chance to adjust. Also keep in mind that your child may nap at preschool (even if they aren’t napping at home!). Talk to pre-school and make sure the nap is limited to 45 to 60 minutes and that you adjust bedtime accordingly if they are regularly napping,
Role play. New things are hard and anxiety is reduced if we know what to expect. This can be accomplished through some simple and consistent role play. Some areas of stress for your kids could be – getting on the school bus, drop off at school or meeting their new teacher. Find opportunities to practice. Do a drive by the school and show them where you will drop them. Pretend it’s snack time at school and pack your child’s lunch box so they get used to opening and closing it themselves and feeling confidently independent!
Expect the expected. Meaning that the first week or two will be tough! Your child may have the first day jitters that last two weeks – not uncommon. Stay positive, stay consistent and be their source of stability as they work through all the newness that school brings. Try to find some fun rituals they can look forward to – maybe it’s a secret handshake before they leave for school or a special snack waiting for them at home. These little things can make a big difference!
Wishing you a great start to the year and if you find yourself struggling with structure related to sleep, bedtime or wake up routines don’t hesitate to reach out and schedule a complimentary consultation call – we’d love to help you get your year started off in a predictable, stress free way!
