Getting kids back into a healthy school sleep routine can feel like an insurmountable challenge – especially after they’ve become used to the relaxed pace of holidays or weekends. But good quality sleep is key for your child’s concentration, emotional and mental stability, and overall well-being during school terms. The good news is that with a few practical adjustments, parents can make bedtime easier and mornings less stressful. Here are a few practical strategies to set your child up for sleep success.
Why a good night’s sleep matters for school success
It’s essential to prioritise sleep just as much as homework or extracurriculars. Studies show that kids who consistently get the right amount of sleep tend to perform better in school, manage their emotions more easily, and maintain stronger focus throughout the school day. If children are tired, this can lead to irritability, difficulty retaining information, and even physical symptoms like headaches.
Set a consistent bedtime routine
Kids need consistency in all areas of their lives – and bedtime is no exception. A predictable evening routine helps children’s bodies recognise when it’s time to sleep. Start winding things down an hour before bed – think warm calming baths, dim lighting, and reading their favourite story. Try not to allow any deviations or exceptions to the routine – sticking to the same bedtime and wake-up time every day will reinforce their internal clock.
Set the scene for better sleep
You don’t want kids to be uncomfortable or distracted as they’re trying to get to sleep, so ensure that their bedroom is set up to be quiet, dark, and at the right temperature (not too warm or cool). Soft clean bedding, the use of blackout curtains or blinds, and even a white noise machine can all promote restful sleep. And when it comes to choosing beds for kids, look for options that are supportive of posture, age-appropriate, and comfortable to encourage a full night’s rest.
Why screens and sleep don’t mix
The most common bedtime refrain parents hear is ‘just one more show please!’. But its known that blue light from phones, tablets, and other devices can disrupt the production of melatonin (the hormone that signals sleep). Aim to turn off all screens at least an hour before the scheduled bedtime. Encourage kids to read real books, draw, or engage in other non-device quiet play so they can learn to relax naturally.
Reset the rhythm after holidays or weekends
After holidays, reintroduce sleep routines gradually rather than abruptly returning to the regular bedtime. Start moving bedtime earlier in small increments (perhaps 10 or 15 minutes) a few days before school starts. Reinforcing structure, but doing it slowing, will go a long way to helping your child transition smoothly and avoid ‘first-week fatigue’.
Rested and ready for school
Sleep is crucial to health and wellbeing – especially for kids. With a consistent bedtime routine and by making small tweaks to your child’s bedroom environment and schedule, you can dramatically improve their sleep quality. And if your child is well rested, it sets the foundation for school success and smoother mornings for you both.
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