Getting your kids sleeping back on track for a new school year

Thursday 16th August 2012

The summer holidays are drawing to an end in a couple of week’s time.
Sleeping routines usually become non existent for children in school holidays. Later sleeping routines become out of sync in comparison to regular school routines, encouraging children to sleep till later in the morning. This can affect their energy, appetite and concentration levels when staring school again in September. Dr Dennis Rosen M.D. (from The Centre for Paediatric Sleep Disorders at Boston Children’s Hospital) describes this sleeping effect as ‘’seasonal jet lag’’ that will continue into your child’s schooling if it is not addressed. It is beneficial for your child to gain a sufficient amount of sleep (recommended between 8-10 hours), as this will help boost their awareness, enhance their memory contributing to advance their overall academic performance to be on top.

Here are some back to school sleeping tips in preparation for another hectic year at school for your child:

• Set a new gradual sleeping schedule:

About two weeks prior to re-starting school, you should gradually adjust your child’s sleeping pattern. Altering this by even a few minutes each nigh can be increasingly more beneficial. Sticking to this sleeping schedule also on weekends is essential for it to be meaningful. Lazy mornings watching TV until midday should also be avoided in the last weeks of summer for your kids. Getting your children up, ready and sitting at the breakfast a couple hours earlier than usual will make them more receptive to early school mornings when school starts.

• Resetting your internal body clock with some sunshine:

Exposing ourselves to sunlight in the morning can indicate to our brain that it is time to be awake. A quick garden play time whilst waiting for breakfast or even walking to a school bus can help your kids to be more refreshed and awake for hectic learning day.

• Keep an eye on eating habits:

Summer is a time where food and drinks, such as ice creams and fizzy drinks become almost irresistible craving in helping us to cool down and stay hydrated. However consumption of these types of foods and drinks should be monitored and regulated for children, as these may contain stimulating ingredients such as caffeine in chocolate which will cause difficulties in your child’s sleeping.

• Skip naps:

Falling asleep in a sun filled room can make us nod off within minutes. Being outdoors in the blazing sun can be exhausting on top of the summer holiday rush which can make your children make your child feel the need for a nap at times. It is advisable that your children avoid doing this in the last few weeks of summer, as this can lead to later bedtimes which can severely affect your child’s sleep quality as a result from lack of sleep.

Tags: Sleep sleep quality routine school

Category: Sleep Research

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