Rest for Success: Transforming Your Family’s Sleep Habits for a Seamless Back to School Transition
Let's normalize sleep-ful nights as parents.
It’s hard to believe that the summer sun is setting and the back-to-school season is here! It's a time full of transitions, new beginnings, and fresh starts.
However, amidst the hustle and bustle of structured school routines, there's one element that often gets overlooked: the importance of a good night’s sleep. Establishing healthy sleep habits for the entire family is essential to ensuring a smooth transition back to school.
Research indicates that sleep plays a pivotal role in our overall health and well-being. As Dr. Matthew Walker says, “Sleep is not a disposable luxury - it’s a non-negotiable biological necessity.”
For school-age children, a good night's sleep is directly linked to improved cognitive function, attention span, memory retention, and emotional regulation - all things that allow them to be alert and engaged in the classroom.
For adults, quality sleep is essential for maintaining productivity, managing stress, and sustaining our overall mental and physical health.
Additionally, as parents, the importance of quality sleep cannot be overstated as it allows us to be the type of people and caregivers that we want to be and need to be for our children.
To help you establish healthy sleep habits for the whole family, here are six sensible strategies that you can implement right now:
Establish a Consistent Bedtime Routine
Children thrive on routine and predictability. A consistent bedtime routine is the best way to help your child wind down and prepare for sleep after a busy day. The routine sends a signal to their brain that sleep is approaching and it helps to regulate their internal body clock, making it easier for them to fall asleep at bedtime.
Your routine is entirely personal and may include calming activities such as taking a bath or shower, changing into pyjamas, and reading some books. Maintaining the same order of activities each night can help your child anticipate what comes next, reducing any resistance or anxiety that they may feel around bedtime.
Bonus Tip: If your child is struggling at bedtime, try implementing a routine chart that outlines each step of their routine. It’s a great way to motivate them while they get ready for bed. As they complete each step, they will feel excited and proud about what they are accomplishing.
Opt For An Early Bedtime
During the summer months, late bedtimes and sleep-ins are normal and expected. However, with school in full swing, alarms are being set and everyone is waking earlier in the morning in order to get out the door on time. To help all of you adjust to your new schedule, an earlier bedtime for both children and adults will help ensure that you are all getting enough sleep each night.
When you transition to an earlier bedtime, it’s best to do so slowly. Shift bedtime by 20-30 minutes for a few nights at a time before you reach your preferred time.
Bonus Tip: If you have a younger child who is dropping their nap as they start school for the first time, an early bedtime will really benefit them as they make this big transition.
Limit Screen Time Before Bed
Consider limiting screen time before bed by establishing a tech-free zone in the evening and turning off any screens about one hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, the sleep hormone, making it harder for your child to fall asleep. Instead, spend some time together doing quiet activities, such as reading books, playing board games or colouring.
Bonus Tip: Use the hour before bed as an opportunity to spend some one-on-one time with your child. Your undivided attention can be really helpful for them and it’s a nice way to end the day.
Create A Dark Sleeping Environment
All humans have a circadian rhythm - a biological system that keeps our bodies in sync with the cycles of day and night. This internal timekeeping device is synchronized with the rising and setting of the sun. When it is light outside, our bodies tell us that it is time to be awake and alert. When it is dark outside, our bodies tell us that it is time to go to sleep. Limiting exposure to any light can be really helpful at bedtime. As the days gradually get shorter, it will eventually be dark outside when it’s time for our children to go to sleep. However, while it is still light outside in the evening, a dark sleeping environment will help your child fall asleep more easily.
Bonus Tip: You don’t need to spend a lot of money on blackout blinds or curtains in order to create a super dark sleeping environment. Black garbage bags and painter’s tape will do the trick!
Set Clear Expectations
If you are experiencing any bedtime battles with your child, clear communication is key. I encourage you to tell your child exactly what they can expect at bedtime. It’s important to explain things to them in a way that they will understand.
For example: “It’s time to get ready for bed! First, we are going to take a shower. After we take a shower, we are going to get into our pyjamas, read two books and then get into bed.”
Once they know what to expect, be sure to follow through with the plan exactly as it was outlined to them.
Bonus Tip: If you’re having a difficult time getting your child to begin their bedtime routine, try giving them a heads up as to when the first step of the routine will start. Even a five minute warning can be helpful!
Offer Choices At Bedtime
Sometimes, too many options can often be overwhelming for our children. However, when you offer a limited number of choices, they actually feel empowered and in control within the boundaries that you have created for them.
Here are two examples of how you can offer choices at bedtime:
“It’s time to get into your pyjamas. Do you want to wear the green pair or blue pair?”
“We are going to read two books tonight. Here are three options - you can choose two!”
Bonus Tip: Offering choices within a non-negotiable activity can be extremely helpful. If bathing isn’t an option, allow your child to choose between taking a shower or a bath.
When To Reach Out For Support
When it comes to your family’s sleep, it’s important to recognize when it might be time to ask for help.
We live in a society that normalizes sleep deprivation, especially in parenthood. Parents are often praised for their sleepless nights as if it were a badge of honour, however, we need to stop pretending this is normal or okay.
If your child is struggling with sleep and as a result, so are you, I encourage you to reach out for support so that you can all get the rest you need to thrive.
So, as we welcome in a new school year, let’s not forget about the power of a good night’s sleep. Wishing you a back-to-school season full of growth, success and rest!
This post was written by Emily Abrams from Sensible Sleepers. Click here to book a discovery call with Emily.