Getting back into your usual sleep routine can be tough, especially after Easter break. Whether your child has just gone back to school or is heading there this week, here are 5 tips to help get your child back into the school sleep routine and make those early starts just that little bit easier:
1. Make bed times as consistent as possible!
This will help them to get back into the routine before school even starts so they’re not so groggy on the day they know they’ve got to wake up. Having a set waking and sleeping time also helps the body to adapt its body clock so your child will feel fresher on a school morning. According to WebMD, children aged 3-6 should get an average of 10-12 hours sleep a day, 7-12 year-olds should be sleeping for 10-11 hours a night and 12-18 year-olds should have between 8 and 9 hours.
2. More exercise
One of the main reasons we all feel reluctant to head back to school/work is because we’ve become lethargic. Relaxing is beneficial but there does come a point when you’ve done too much of it that you don’t want to do anything else! Exercise can be great fun, especially when you get the whole family involved, and it can also make kids (and adults!) more tired towards the evening, making them more inclined to sleep earlier and have better quality shut-eye.
3. Make bedtime interesting
Children nearly always don’t want to go to bed but then don’t want to get out of it in the morning. Make bedtime fun and interesting – read them a book they love or tell them a story. If they’re not in the mood for sleep, a hot chocolate and a bath might do the trick!
4. No sugars in the evening
Try and eliminate sugary foods and drinks at least 4 hours prior to your child’s bedtime as this will only increase their energy, making it harder for them to get to sleep. This is a given, but you’d be surprised how many foods contain high levels of sugar!
5. Blackout blind it
Use a blackout blind in your child’s bedroom to shut out all light, which helps to produce the hormone melatonin and makes sleep more inviting. It also helps to prevent disturbances from outside light as the sun rises in the morning, so they sleep right through until their alarm (or Mum or Dad) wakes them up! Our easyblackout kit is so easy to use, follow 3 simple steps, attach with Velcro and you’ll have your sleep sanctuary in no time! Read our reviews to find out how we’ve helped other Mums, Dads and kids get great sleep. We’re giving away 7 of these with our Babyworld competition this month – find out more here!