Beat the Back-to-School Sleep Struggle: Start Tonight!
Can you believe the calendar has already flipped to August?
While the lazy days of summer - complete with
late nights and sleeping in - are still in full swing, the reality of the back-to-school bell is looming.
If your child’s sleep schedule currently looks more like a summer vacation than a school night, don’t panic.
Shifting gears doesn’t have to be a nightly battle.
The secret to a smooth transition? Gradual changes.
The Step-by-Step Back-to-School Sleep Plan
Instead of a shocking wakeup call on the first day of school, start preparing now with these simple steps:
Shift in increments: Move bedtime up by just 10 to 15 minutes every other night. Keep creeping it earlier until you hit the sweet spot needed for a school-day wake-up call.
Consistency is key: As tempting as it is to let them stay up late on the weekends during this adjustment period, try to stick to the routine. Consistency helps reset their internal clocks much faster.
Watch for the signs: If your child is dragging their feet (or eyes) in the morning, push bedtime up a little bit more until mornings become stress-free.
How Much Sleep Do They Actually Need?
Well-rested kids learn better, focus longer, and manage their emotions more successfully. But how much sleep is enough?
According to guidelines from the American Academy of Sleep Medicine, endorsed by the American Academy
of Pediatrics, children need the following optimal hours of sleep per 24-hour period:
Ages 4–12 months: 12–16 hours (including naps)
Ages 1–2 years: 11–14 hours (including naps)
Ages 3–5 years: 10–13 hours (including naps)
Ages 6–12 years: 9–12 hours
Ages 13–18 years: 8–10 hours
Start Tonight!
A successful school year starts the night before. By taking a little time now to map out and adjust your
children’s sleep routines, you’re setting them up for academic success, better moods, and optimal health.
Why wait until the night before school starts? Start tonight, and give your whole household the gift of a good
night’s rest!
Margaret Cook, M.Ed., Licensed Professional Counselor and School Psychological Examiner
Margaret sees clients, especially families, after her day job in the school district. If your child is struggling in school, having difficulty getting adequate rest or there are problems in relationships, consider using your employer paid Employee Assistance benefits to obtain sessions to see Margaret. Many employers have Employee Assistance Programs (EAP) that cover 100% of the cost for a limited number of sessions. Margaret is on many EAP panels and insurance panels for continued therapy.
