Starting or Returning to School: Sleep Tips for a Smooth Transition
As the back-to-school date quickly approaches, both parents and children begin to anticipate the shift from the freedom of summer to the routine of the school year. For many families, this transition can be challenging, particularly when it comes to your child’s sleep.
Whether your child is starting school for the first time or returning after the summer holidays, here are some essential tips to ensure the whole family gets a good night sleep.
Gradually Adjust Bedtime and Wake-Up Times
One of the most effective ways to ease your child into the school routine is by gradually adjusting their sleep schedule. During the last week of the holidays, start moving bedtime 15 minutes earlier each night. This gradual shift helps reset their internal clock, making the transition to earlier mornings less jarring. Alongside this, begin waking your child up at the time they will need to wake up for school a couple of days before the term starts. This practice helps their body get used to the new schedule, reducing the struggle on that first day back.
Make Bedtime Slightly Earlier During the First Week
Even after school has started, maintaining a slightly earlier bedtime during the first week can help your child adjust to the demands of the new routine. The first week can be exhausting as children readjust to structured activities, social interactions, and learning. Allowing a little extra sleep can help them cope better with these changes, preventing fatigue from setting in too quickly.
Encourage Physical Exertion After School
For high-energy children, physical exertion is key to helping them feel tired enough to sleep. After a day spent sitting in classrooms, children need opportunities to burn off excess energy. Encourage outdoor play, sports, or a visit to the park after school. This not only helps them release pent-up energy but also aids in better sleep later on. Physical activity promotes the release of endorphins and helps regulate the body’s natural sleep-wake cycle.
Addressing the Free-Flowing Food Dilemma
One significant change from summer to school is the relationship with food. At home, children often have the freedom to snack whenever they feel hungry, whereas school days are structured with set meal and snack times. Nutrition and sleep are two pillars of our health which go hand in hand. To ease this transition, make sure your child starts the day with a nutritious breakfast full of protein to keep them full until lunchtime. After school, greet them with a healthy snack pot filled which also contains protein. This snack can help them remain regulated at bedtime.
Managing Separation Anxiety
Separation anxiety is common, especially for younger children or those starting school for the first time. To help ease these worries, try incorporating movement breaks before school, there are some great examples on Youtube. Additionally, give your child a special item to carry with them, such as a small crystal or a handkerchief. This item can serve as a comforting reminder of home and provide a sense of security throughout the day.
Sensory Tools for the Journey
The journey to school can be an anxious time for some children, particularly if they are still adjusting to the new routine. Consider providing sensory or fiddle toys for the car ride to school. These tools can help calm nerves and keep hands busy, making the transition from home to school smoother. Sensory toys can also be useful for children who need a little extra help focusing or calming down before they face the busy school day.
Transitioning Back Home: Reflecting on the Day
After a long day at school, it’s important to help your child talk about their day. One effective way to do this is by telling them about your day, and then asking about theirs. You could ask. “What’s been your favourite part of your day at school today”? This question encourages positive reflection and helps children focus on the good aspects of their day, which can be particularly beneficial if they are feeling tired or overwhelmed. It also opens up a line of communication, allowing you to address any concerns or anxieties they may have experienced during the day.
Final Thoughts
The start of a new school year is an exciting time, but it can also be a period of adjustment for both children and parents. By gradually adjusting sleep schedules, encouraging physical activity, addressing food transitions, and providing emotional support, you can help your child ease into the school routine with confidence and a well-rested mind. Remember, the goal is to create a balance that allows your child to thrive both academically and emotionally, setting the stage for a successful and enjoyable school year.
