If you think back to when you were a child or teenager, sleep probably wasn’t high on your priority list. Your evenings were likely spent sneaking in more TV time, chatting with friends or making more time for hobbies like music and video games.
But just as making sure your kids have the right school supplies, getting them back on a sleep schedule is the foundation for a successful school year. Sleep is a key part of their physical and mental health and can lead to better attention and performance in school, as well as emotional regulation and greater impulse control.
While the number of hours of sleep your kids need will change with age, an easy way to get them back on a sleep schedule is to get them to bed at the same time every night. If that sounds easier said than done, check out our six tips to make bedtime more enticing.
1. Make Daytime Activities More…Active
You might be thinking, ‘well, duh,’ but without the structure of after school sports or extracurricular activities, your kids might not be getting the exercise they need to feel ready for rest. According to the CDC’s physical activity guidelines, children aged 6 to 17 need 60 minutes or more of moderate to vigorous activity daily.
To help children get their daily exercise, make it fun! Suggest they play frisbee or kickball with friends or take a hike or bike ride as a family to burn off back to school nerves.
2. Focus on Quiet Activities Before Bed
Getting in a sleep mindset can involve more than just baths, pajama time and brushing teeth. Building some free time into your kids’ schedule before bed for soothing activities like reading or listening to audiobooks, working on a puzzle as a family or getting creative with coloring books are all great ways to wind down from a hectic day while feeling like it’s still playtime.
3. Hang Some Blackout Curtains
Though it’s easy to switch into hibernation mode when temperatures start to dip, that doesn’t always mean your kids will be tired by bedtime. Investing in blackout curtains will make their bedroom cool and dark enough to encourage a consistent sleep schedule…and will help them drift off quickly when it’s lights-out. Keep phones out of the bedroom to discourage late-night social media scrolling.
4. Invest in an Indoor Trampoline
A great solution for rainy days or when you don’t have the time or energy for family activities on a daily basis is to invest in an indoor trampoline. The foam handlebar and padding ensures their safety, and there are many outdoor options if you want to upgrade to one for summer.
5. Limit Caffeine and Sugar
Aside from being bad for their health, too much caffeine and sugar from sodas and energy drinks can keep your kids up past their bedtime, which leads to trouble getting up in the morning. This can be hard advice to follow if your child is an athlete, but stimulant-containing drinks can also lead to anxiety, dehydration and even heart palpitations. Emphasizing the importance of more shut-eye in place of a quick pick me up will encourage healthier habits, and a deeper, more restorative sleep.
