As the anticipation of the new school year builds, parents are not only preparing with back-to-school shopping for book bags and notebooks but are also being reminded by experts to focus on another crucial aspect: a healthy sleep routine for their children. Research has consistently shown that a well-established sleep routine can significantly impact a child’s academic performance and overall well-being. However, transitioning from the carefree days of summer, filled with outdoor play and flexible schedules, to a structured school routine can present challenges in setting a new sleep schedule.
Caron Irwin, a renowned parenting expert and the founder of Roo Family, a consulting service catering to parents and caregivers, underscores the importance of creating a consistent bedtime routine. This not only sets the stage for success during the school year but also instills healthy habits early in a child’s life.
“Often in the summertime, bedtime routines kind of go by the wayside because every evening might be different depending on what’s going on, but a really great strategy is to start to re-establish or create that bedtime routine,” Irwin emphasized during a phone interview with CTV.
Irwin shares valuable tips for parents to create an effective bedtime routine, ensuring a smooth transition as the school year begins:
- Involvement and Empowerment: Rather than imposing a new routine abruptly after months of summer fun, Irwin recommends involving children in the process. Engage in open communication about the importance of an earlier bedtime and inquire about what might help them achieve this. By allowing children to be active participants, they feel empowered to make their own decisions.
- Age-Appropriate Communication: Adjust the approach based on the child’s age. Simple discussions are suitable for pre-teens and teenagers, while younger children might benefit from visual aids, such as using pictures to outline the pre-bedtime steps like brushing teeth or changing into pajamas.
- Incorporate Soothing Activities: Irwin suggests incorporating calming activities into the bedtime routine. Activities like reading a book together, practicing meditation, or setting limits on screen time with electronic devices before bed can help children wind down.
- Soothing Environment: To help children settle down, Irwin recommends playing calming music as they take a bath or brush their teeth. This creates a mental cue that it’s time to rest and aids relaxation.
- Transition Gradually: A common challenge for parents is getting children accustomed to a new sleep schedule during the first week of school. Irwin suggests a “dress rehearsal” approach. Gradually shift the bedtime earlier in the weeks leading up to school, allowing children to ease into the new routine.
For instance, if a child’s ideal bedtime is 8 p.m. but they’re currently going to bed at 9 p.m., gradually shift bedtime earlier by increments of 15 minutes each night. “Maybe the first night they’re going to bed at 9:30 p.m., then you shift it to 9:15 p.m.; that’s also a really helpful tip to get kids sort of back on track with a more reasonable bedtime,” Irwin explained.
Irwin’s ultimate recommendation is to involve children in every step of creating or re-establishing their bedtime routine, striking a balance between parental guidance and allowing the child to take some leadership. This approach fosters cooperation and simultaneously empowers children to gain a sense of independence.
As the back-to-school season commences, parents are equipped with valuable insights from Caron Irwin to ensure their children not only excel academically but also maintain a healthy sleep routine that will benefit them in the long term.