Summers are full of road trips and late nights but now that school is back in session are you kids able to transition back into a good sleep routine? School age kids need nine to 12 hours of sleep each night for optimal brain functioning. If you’re struggling with getting back into a routine here are some tips that might help:
Get rid of noise
It can be difficult for a child to fall asleep or stay asleep when the rest of the world is awake. It may be a good idea to try a white noise machine to help drown out some of the distractions. If you live near a busy street, try having your child sleep in a room that does not face the street. If that’s not an option some upgraded windows or insulation might help as well.
Sometimes the mental noise can be just as loud as the physical. If your child is having trouble going to sleep try getting homework done earlier in the day, shutting off electronics a few hours before bedtime and practicing calm activities before bed. For older kids who have a lot on their plate it may be anxiety or depression keeping them up at night. Check in often and talk about ways to reduce that stress.
Block out the light
Our bodies naturally respond to sunlight. Some blackout curtains on the windows help combat this. Phones have also been shown to give off light that makes falling asleep difficult. Try keeping all electronics in the kitchen to charge overnight.
Try a bedtime snack
Sometimes kids wake up too early or have trouble falling asleep because they are hungry. A quick and healthy bedtime snack may help. Choose something with a good amount of protein and carbs like a cracker and milk or peanut butter and banana. Avoid anything with caffeine like chocolate.
Follow a routine
The best way to transition into a new sleep routine is to make it predictable and comfortable. Try to make your bedtime routine simple enough that it can be done even on the busiest nights. For younger kids who have a hard time being alone at the end of the night, include lots of snuggles and time being close. For older kids, allow time each night for a calming shower or bath.
Keep it clean
A calm and comfortable environment also helps the body fall asleep. Take time each night to pick up around the house before heading off to bed. If you need help with the laundry, count on Prestige. We’re happy to help keep all your bedding clean and comfortable so you can all get the rest you need!