It’s already August and school is just around the corner! Maybe you’re learning about your child’s new teachers and schedule, gathering school supplies, or thinking about how they’re possibly going to start waking up at 6:00 am again. Not to worry! If you’re reading this, you’re ahead of the game.

Make Time for Sleep

Getting enough sleep is important for your child’s health and wellbeing. Doctors and the American Academy of Sleep Medicine recommend these guidelines at different ages:

Ages 1 and 2: 11 to 14 hours of sleep total, including naps
Ages 3 to 5: 10 to 13 hours of sleep total, including naps
Ages 6 to 12: 9 to 12 hours of sleep total
Ages 13 to 18: 8 to 10 hours of sleep total

Check out their Bedtime Calculator to help figure out the best bedtime to help your child get enough sleep, based on when your child needs to wake up in the morning. Keep in mind that the sleep duration recommendations are guidelines—every child and family is different!

Start Shifting

To help your child get ready to wake up earlier for school, you can start waking them up 10-15 minutes earlier each day for 1-2 weeks before school begins. You can also gradually move your child’s bedtime earlier as you move their waketime earlier to make sure your child still gets enough sleep overnight.

Follow a Bedtime Routine

Research shows that the more nights per week a child follows a bedtime routine, the better their sleep will be! Try to do the same rituals at the same time every night, such as changing into pajamas, brushing teeth, washing up, and doing activities you and your child enjoy, like reading, playing games, or listening to music. A bedtime routine can help signal to your child’s body that it’s time to wind down and get ready to sleep. It’s also important to “say goodnight” to electronic devices (tablet, smartphones, video games, television) before the bedtime routine so that devices don’t keep your child up too late.

Create a Cozy Space

Your child’s sleep space should be cool and cozy. The days may still be long and bright in the weeks leading up to the start of school, so try to darken your child’s room with drapes, blackout shades, or extra sheets or towels on windows, and keep the temperature cool.

Rise and Shine

The morning routine is just as important as having a routine at bedtime! Getting at least 20 minutes of sunlight in the morning can keep your child’s body clock (or “circadian rhythm”) on time and help them feel more awake during the day. After-school sports and activities that get your child moving can also be helpful for nighttime sleep. Try to keep your child’s schedule on the weekends close to the weekday schedule (or within a couple of hours) to keep their body clock on time and make it easier to wake up for school on Mondays.

Summary

Give your family time to make these changes before the first school bell rings! Many families want to keep a late schedule until the last possible day before back to school—but getting your child up just a few minutes earlier in the week before school can help them get back on track and be ready to learn!

Getting your Child’s Sleep Back on Track Before School