Back-to-School Sleep: 6 Steps to Bedtime Success

For many parents, the return to school brings about a familiar dilemma: helping our kids shift from summer freedom to a structured bedtime routine. With 9,073,832 students in the last headcount, bedrooms all over the nation will be having the same struggle.

Rest is crucial, not just for those growing bodies, but to fuel their young minds for the classroom. Shifting them from their Double Dutch to a double mattress can be difficult. So, how do you get them to hit the hay when they’d rather play?

1. Get them using up their energy during the day

Getting your kids to go to bed on time, especially when they are starting school again, can be a difficult task. Whether they’re asking for water every hour or up late playing games, getting them to sleep is key.

Isaah Reece, sleep expert and operations manager at Winstons Beds says: “Sleep is essential for everyone, but even more so for kids starting school again. Not only does a lack of sleep increase mood swings but it can also decrease the ability to focus. So, getting your kids to sleep on time can help them learn better, and helps their teachers too!”

The key to a restful night? Using up that energy during the day. If your kids have energy when they go to bed, they will find it difficult to sleep. We all know how terrible a restless night can be.

Encourage your child to engage in physical activities during the summer. They could try a short run, a game of football, or even just walking the dog. Movement ensures they aren’t too energetic come bedtime. And the white light from the sun, and the fresh air, will all help to tire them out.

2. Say no to daytime naps

As tempting as it might be, especially after a tiring play session or a large meal, daytime naps can throw off your child’s sleep schedule. A quick snooze can interfere with night-time sleep readiness and make them more energetic when it does come to those sleepy-time hours.

Instead, try keeping your kids awake with fun activities throughout the day. Keeping their minds active, whether with sports or even crafts, can ensure they aren’t damaging their sleep schedule with a sneaky nap.

3. Create a calm bedtime atmosphere

A relaxed mind is essential for sleep. That means putting a full stop to last-minute homework dashes or late-night gaming sessions. If sugar-loaded or caffeinated drinks are part of their evening, it might be time to rethink.

Instead, consider calm-inducing activities. This could be reading a chapter from their favourite book, meditation for kids, or even a soothing shower. And if stress or anxiety about starting school is keeping your little ones awake, discussing the next day and making sure their uniform and school bag are organised are great ways to ease their minds and ease them into sleep.

4. Consistency is key

Routine might sound boring, but our bodies thrive on it. Setting a consistent bedtime and wake-up time, even on weekends, can work wonders. It helps set the body's 'internal clock', making sleep more regular and restful.

Isaah Reese emphasises the importance of this, saying, "A structured sleep routine for kids isn't just about discipline. It's about setting them up for success, both in the classroom and in life."

5. Power down: reducing screen time before sleep

While devices have become bedtime companions, they might be hindering sleep. The bright light emitted can signal to the brain that it's time to be alert. This hinders melatonin production and keeps your little ones energised for longer.

Try allocating the last hour before bed as a tech-free zone. Replace this with more traditional bedtime activities such as listening to calming music or storytelling.  

6. Crafting the perfect sleep environment

Think of the bedroom as a sanctuary designed for rest. For the best sleep, most people need a room that's cool, dark, and quiet. If safe to do so, opening a window can invite fresh air in. Ensuring curtains are drawn and all lights are off will create a space conducive to deep, uninterrupted sleep.

For children who are afraid of the dark, a dim night light or leaving the hallway light on can help them feel safe without providing too much disruption. Remember, comfort looks different for everyone, especially your children.

Transitioning your kids from holiday mode back to school routines doesn’t have to be a struggle. With some consistency, understanding, and a bit of a tech detox, bedtime can become a smoother, more enjoyable process for both parent and child.