6 back to school sleep tips for parents

It’s that time of year again, so here’s how to ensure your little one is energised for the new term

It’s either the most depressing or the most wonderful time of the year, depending on your perspective. The countdown is on as schools around the country prepare to open their doors again, making the start of a brand new school year.

This can be a shock to the system for kids, many of whom have spent the last six weeks enjoying lazy mornings and later bedtimes. Getting them back on track with their schooltime sleep schedule can be difficult. Difficult, but not impossible. Here are our top back to school sleep tips for parents.

Get out and about during the day

Exercise during the day makes sleep easier at night, so use this week to tire out your little ones so they’re more susceptible to an earlier bedtime. Whether it’s a trip to the park, going swimming, enjoying a bike ride or even just stepping out for a walk, fresh air and fitness are very important.

Make sure you don’t schedule this too late in the day however, as exercising in the evening could have the adverse effect and make them less prone to sleep.

Limit napping

Many kids enjoy an afternoon nap, especially when they are younger, and this may have become part of their usual routine over the past few weeks. However, it’s time to nip this in the bud with school on the horizon. Napping during the day is linked to shorter and poorer sleep at night, so try to keep energy levels high in the morning and afternoon, winding down gradually during the evening until they’re more than ready to drift off when bedtime rolls around.

Avoid caffeine

We tend to think of caffeine as a very grown up vice, as children are unlikely to be making themselves a cup of joe in the morning. However, caffeine sneaks into a lot of staple children’s favourites, from fizzy drinks to chocolate bars. What’s more, the impact of caffeine can be far greater on children than adults, so it’s able to keep your child awake and alert long after bedtime. Make sure to reduce caffeine intake this week, especially in the evening.

Create the right sleep space

The bedroom environment plays a crucial part in determining how well your child will sleep. Make sure the room is cool and dark, eliminating outside light and the summer heat with blackout curtains. You should also keep the room quiet, and encourage your child to use their bed only for sleep. It shouldn’t be their go-to spot for reading, playing and other activities.

Cut screen time

Blue light can inhibit the body’s release of melatonin – a vital sleep hormone. This, on top of the constant barrage of digital information kids get from their phones, tablets and TVs, can make sleep hard to achieve.

So avoid the temptation to send your kid to bed with an iPad to keep them quiet, and instead cut down screen time in the evening and encourage a warm bath and a bedtime story.

Set a schedule and stick to it

This is perhaps the most important step in getting your kids rested for school. Now that summer is almost over, it’s time to put that sleep schedule back in place, waking up and going to bed at the same time every day. Use this week to set the bedtime increasingly earlier, perhaps tucking your little one in 15 minutes earlier every night.

The best sleep happens on a high quality mattress, so check out the Perks range now. You can also explore the rest of our blog for more sleep news and tips.