Beating the back-to-school bedtime blues

Even with the best of intentions, many parents may have let their kids’ sleep habits slide during the summer. With the start of school, they’re likely asking themselves, “How do I get my kids back into a sleep schedule?”

Here are some helpful tips for beating the back-to-school bedtime blues.

Come up with a schedule that fits your family. Perhaps you need to have dinner earlier so your child can go to bed at a consistent time. Be realistic about after-school or work activities that could interfere with bedtime.

Cut the caffeine. Caffeine, including sodas and iced tea, should not be consumed at all by children, as the effects of caffeine can last for several hours and interfere with sleep quantity and quality. Chocolate and chocolate milk are less of a problem, but they can still affect sleep. Water or plain, low-fat milk are the best choices.

Go screenless before bed. The artificial light from TV, computers, video games and other electronic devices disrupts melatonin, our natural sleep hormone, while the content of the media engages the brain. A couple hours before bed, start powering down the electronics.

Don’t send your child to bed hungry. A small, healthy snack, such as fruit, string cheese with crackers or a bowl of whole-grain cereal, is OK at bedtime. Avoid chocolate and sugar.

Follow a consistent – and calming – bedtime routine. A warm bath can be a good way for your child to settle down for the night. So can listening to soothing music. Children like predictability, so follow the same bedtime routine every day.

Create a comfortable sleep environment. If your child goes to bed while it’s still light out, room-darkening blinds can help. A fan or white noise machine can drown out excess noise. Keeping the room temperature cool, but comfortable, will also help promote sleep.

Avoid late-afternoon naps. Although your child might be tired from a long day out in the sun, avoid letting her nap. In some cases, short naps less than 20 minutes may be OK, as long as they don’t delay bedtime.

Let your child fall asleep on her own. At the end of the bedtime routine, tuck in your child, and leave the room. If you lie down with her until she falls asleep, she’ll have trouble falling asleep without you.

If your child is struggling to stick to a consistent sleep routine, talk to your family doctor for advice.

Ref- Akron’s Children’s Hospital