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Parenting OC Magazine – Back to School Survival Guide
Back to School Sleep Tips
The summer months are for enjoying longer days, family fun
and later bedtimes. Now it’s time to
focus on getting your child’s sleep on track so they are well rested for
Here are my back to school sleep tips to prepare for those
early mornings and earlier bedtimes.
In order to know your child’s ideal bedtime, you first need
to know how much night time sleep they need.
Children need more sleep than most parents realize. Sleep deprivation is linked to poor learning
The National Sleep Foundation recommendations the following:
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
The next step is to figure out the time your child has to
wake up, to be at school on time. Let’s
assume your 6 year old needs to get up by 6:00 a.m. to be at school at 8:00
a.m. This means your child must be in
bed asleep by 9:00 p.m. to get the minimum requirement of 9 hours. If your 6 year old shows that she is better
rested with 11 hours, she will need to be asleep by 7:00 p.m.
Shift Bedtime and Routines
About 2 weeks before school begins, gradually shift bedtime up
earlier by 30 minutes. If your child has
been going to bed at 9:30 p.m. and school bedtime needs to be 8:00 p.m. – this
would be your plan for a 6-13 year old that needs 10 hours of night sleep:
-Nights 1-4: new bedtime 9:00 p.m. and wake up time 7:00
-Nights 5-9: 8:30 p.m. and 6:30 a.m.
-Night 10-14: 8:00 p.m. and 6:00 a.m.
You can also adjust for the earlier bedtime every 1 or 2 days.
There is also the “cold turkey” approach. In this method, start your bedtime routine
much earlier and ensure your child is in bed at the “new” bedtime needed for
school. You would also wake up your
child at the “new” time needed on the school schedule. This would work for those who don’t have time
to gradually shift.
With either approach, the plan would be the same for preschoolers,
school-aged and teens heading back into a school schedule.
All children thrive on routines. A bedtime (and morning) routine will likely
be different for a preschooler versus a teenager. Regardless, having a flexible routine, that
includes 3-5 consistent steps, before bedtime will help with the transition to
During the back to school transition, it is imperative that
your child start their bedtime routine earlier, so they are asleep at the new
Turn off all electronics (TV/Cellphone/Tablet) 1 hour before
bed. For tweens/teens, I recommend no phones in the bedroom after bedtime.
For preschoolers, stick to a consistent routine and sleep
schedule, even on the weekends. For
school aged children/teens, a slightly later bedtime on the weekend is okay.
As with all parenting consistency and patience is the key to
Written By: Michelle S. Donaghy
Article featured in Parenting OC Magazine – Back to School Survival GuideAugust 2015