Back to school sleep checklist

As much as it hurts to say goodbye to summer vacation, August is the perfect time to start preparing for school. And I’m not talking about new pencils and backpacks (although school supply shopping is so. much. fun.) I’m talking about making sure your kids are well-rested enough to handle the excitement and challenge of a new school year! Follow the checklist below to get sleep back on track!

1. Gradually adjust bedtime

Did your child’s bedtime slide later this summer? Late summer sun and summer fun can do that. But now it’s time to make sure your child has the opportunity to get a full night’s sleep for school. Did you know even school age children (ages 5-10) need 10-12 hours of sleep per night? You likely know your child’s sleep needs already, and if you’re not quite sure aim for the middle of the range and adjust as necessary.

Time for a little math: Take the time your child needs to get up in the morning for school, subtract the number of hours your child needs to sleep, and voila! That is your child’s bedtime. For example: My 7 year old definitely needs 11 hours of sleep each night for her optimal functioning. She usually wakes up around 7am, so her bedtime should be no later than 8pm.

If your child’s current bedtime is way off of the target bedtime, gradually start moving it up by 15 minute increments every couple of nights until you reach your target bedtime.

2. Bring back bedtime routines

Kids thrive on routine, and having a predictable bedtime routine in place is a great cue for their bodies and brains that sleep time is approaching. Bath > pajamas > brush teeth > read books > “good night” is a popular routine. Feel free to customize for your family (and check out my blog post on why you may not want to include a bath in your bedtime routine) but make sure that no screens are involved!

3. No screen time after dinner

Tablets, phones, computers, tvs – all these screens emit blue light which inhibits the brain from producing melatonin, the “sleepiness hormone.” Set your child up for sleep success by ending all screen time by dinner time. Introduce other evening wind down activities such as taking a walk outside, playing a family game, or drawing together.

4. Talk about the importance of sleep with your kids!

This is my favorite tip. Don’t keep the importance of sleep a secret from your kids! Just as we educate about healthy food choices, we should be talking about healthy sleep just as regularly. Teach them that sleep is “brain food.” As crucial as healthy food is to their growing bodies, healthy sleep is just as necessary for their growing brains. Talking about WHY sleep is so important can really help your kids feel intrinsically motivated to prioritize their own sleep.

With younger kids (ages 2-4), have conversations about what our bodies and minds feel like when we are well-rested vs when we are tired. (“When I’m tired I feel so cranky. When I’m well-rested I feel happy and energetic! How do you feel when you’re tired?”)

For kids ages 5+ you can talk about the tangible benefits of good sleep:

1. Better focus and attention when learning new things

2. Stronger memory

3. More stable mood so you don’t feel cranky and frustrated easily

4. Better coordination in gym class and when playing sports

Wishing everyone a great and restful start to the school year. And parents – don’t forget to prioritize your sleep too!

Rachel Glantz is the founder of Pine Street Sleep. You can follow her on Facebook.