Getting a Good Night’s Sleep for the Whole Family

Set your crew up for success with healthy habits during the day and a consistent routine at night.

Whether you’re transitioning from summer to a new school year, returning home after a trip or doing a reset after a busy life season, there are many reasons you may be working to get your whole family into a routine. A big part of that is the sleep schedule, which can quickly get out of whack between vacations and sleepovers.

While the last few weeks before school begins are an ideal time to ease back into good sleep habits, you can establish a routine for kids as well as parents any time. Here’s how.

Read More:Six Back-to-School Tips to Kick Off the School Year

Why Is Sleep Important?

Getting a good night’s sleep is important for providing energy to get through the day, but there’s more. Kids who get a good night’s rest are better able to regulate their emotions andless likely to have behavioral problems. Those who get sufficient sleepmay also have better cognitive function, including decision-making, conflict resolution, memory and learning, which can significantly affect their success at school. Children who aren’t getting enough sleep might experience mood swings, struggle with paying attention in class and have a hard time keeping up with schoolwork.

How Much Sleep Does a Child Need?

Many kids simply aren’t getting enough sleep. According to the American Academy of Pediatrics,less than half of school-age kidsget the recommended amount of sleep on weeknights, and the Centers for Disease Control and Prevention says only1 in 4 high schoolersare getting enough sleep. But kids who do get adequate rest, the AAP goes on to say, have a more positive outlook and better behavioral and social well-being. So, how much sleep does your child actually need every day?These are the recommendations:

• Ages 3 to 5: 10 to 13 hours, including naps
• Ages 6 to 12: 9 to 12 hours
• Ages 13 to 18: 8 to 10 hours

The Importance of Setting a Sleep Schedule

Your child might not agree when they are fighting bedtime, but children thrive on consistency, sleep included. While looking for sleep cues is a great way to know when infants are ready for their next nap, children need more guidance when they’re older — and kids whose parents set a consistent bedtimeget more sleep at night. When making a sleep schedule, be sure to plan it so your children get enough nighttime sleep and still have time to get ready in the morning. With their bedtime set, work back about an hour to start winding down and getting ready.

What Is a Good Bedtime Routine?

A good bedtime routine prepares your child for sleep and helps them settle down from the excitement of the day. Bedtime routines should involve the same activities from night to night, including weekends, so your child’s brain gets the cue that it’s time to rest. The bedtime routine also offers parents and children time to bond, which is especially valuable in the school years, when much of your weekdays are spent apart. Try these tips for a better bedtime:

• Start before they are sleepy:Your child may not be thrilled about ending playtime when they still have energy, but wrangling an overtired kid through bath time and teeth brushing can lead to meltdowns. Start preparing about 45 minutes to an hour before your child’s actual bedtime.
• Skip the screens:Videos and games can be overstimulating for tired brains, andblue light might inhibit melatonin production, which canreduce overall sleep time and quality. Set a wind-down window in which kids don’t have to go to bed, but they can’t watch TV, use the computer, or access cellphones or tablets.
• Recap the day:Make room for connection by asking your child about their day or talking about what you plan to do tomorrow. Older kids may also want to process their day by writing in a journal.
• Let kids have a say:Your middle schooler might prefer quiet time in their room before bed, while your preschooler loves the one-on-one moments spent reading books or singing songs together. Making room for their preferences can help keep bedtime smooth.

Read More:Getting Back into School-Year Routines

Back-to-School Sleep Hygiene Tips

A structured bedtime routine is a great start for getting a good night’s rest, but your whole day can play a role in the quality of sleep you get at night. Try these healthy habits to ensure your whole family wakes up on the right side of the bed:

• Don’t get overbooked:Extracurricular activities provide social time, learning beyond the classroom and new skill development — but make time for free time, too, to help your child rest, use their imagination andget better sleep at night.
• Say no to caffeine:Even if your child isn’t drinking coffee or energy drinks, they could be getting caffeine through soft drinks, tea or chocolate, which can keep them up at night.
• Limit naps:While young children need naptime to bridge the gap between morning wake-up and bedtime, older kids should avoid long naps, which can shorten their nighttime sleep.
• Make time for exercise:Going for a family walk or playing tag in the yard during the day can result in better sleep at night. Plus, exposure to daylight canimprove sleep quality and duration.
• Use the bed for sleep only:If your child does homework or plays in bed, their brain won’t associate the comfort of this space with sleep. Recommend that they use a separate place to study, read or play so that when they crawl between the sheets at night, their mind knows it’s bedtime.

Worried about your child’s sleep? An Adventist Healthpediatricianorfamily care providercan offer guidance, share tips and possibly recommend a sleep study to get to the bottom of your child’s sleep challenges.