Quality sleep is essential for children’s growth, learning, and overall well being, but after a summer of late nights and relaxed schedules, it can be tough to get back on track. With a few simple steps, you can help your child transition smoothly and start the school year off right.
Why Sleep Matters for School-Aged Kids
When kids get enough sleep, they’re more focused, better at problem-solving, and generally happier. The general recommended sleep times are:
- Preschoolers (3-5 years): 10-13 hours a night
- School-aged kids (6-13 years): 9-11 hours a night
- Teens (14-17 years): 8-10 hours a night
Like adults, when children don’t get enough sleep, they might become cranky, have trouble concentrating, and even get sick more often. Consistent, quality sleep is key to helping them thrive in school and life.
Establishing a Healthy Sleep Routine
Set a regular bedtime that ensures your child gets enough sleep and stick to it, even on weekends. Create a calming bedtime routine to help them wind down—whether it’s reading a book, doing some light stretching, or taking a warm bath. These activities signal to their body that it’s time to sleep.
And don’t forget about screen time—blue light can be a big sleep disruptor. Encourage your child to unplug at least an hour before bed and opt for other relaxing activities instead.
Creating a Cozy Sleeping Environment
A good mattress can make all the difference in how well your child sleeps. My Green Mattress’ Pure Eco Organic Kids Mattress is hypoallergenic, toxin-free, and crafted with high-quality organic and eco-friendly materials for consistently great sleep.
In addition to your child’s mattress, consider blackout curtains, white noise machines, or a fan to help block out distractions and ensure your child gets the best rest possible.
Remembering the Importance of Sleep & Nutrition
What your child eats before bed matters. Avoid sugary snacks and caffeine in the evening as they can cause restlessness. Instead, offer sleep-friendly snacks like oatmeal or bananas, natural sources of magnesium that help relax muscles and nerves.
Managing Sleep Challenges During the School Year
New routines can bring stress and anxiety, making it harder for your child to sleep. Talk to them about any worries they have and help them develop simple techniques to calm their minds, like deep breathing or visualization.
If your child struggles with early wake-up times, gradually adjust their bedtime before school starts. This way, their body can get used to the new schedule without too much disruption. Keep weekends consistent, too—avoiding late nights and sleep-ins will help maintain a steady sleep routine.
A restful night’s sleep is the foundation for your child’s success, both in and out of the classroom. By setting up a consistent bedtime routine, creating a cozy sleep environment, and offering the right foods and activities, you can help your child transition smoothly into the school year.
