9 Steps To Help Your Student Back on a Healthy Sleep Schedule

Our kids are enjoying some late nights and lazy sleep-in mornings over the Summer.  One of hardest things to do is to get them back on a “normal” sleeping schedule; so they can get to sleep earlier and wake up in the morning without feeling exhausted. (Hopefully these might help you as well.) Here, from Understood.org  are some helpful hints that may help you to get your kids back into the school groove again.

9 Steps for Getting Your Grade-Schooler on a Healthy Sleep Schedule

By Kate Kelly

To excel at school, grade-schoolers need a good night’s sleep—10 to 11 hours. That’sespecially true for kids with learning and attention issues. If summer derailed your child’s sleep schedule, here’s how to get back on track.


Plan ahead.

About one week before school begins, start getting your child up earlier. Come up with fun activities so she’s motivated to get out of bed.


Take it in stages.

If your child has been sleeping in two hours past school wake-up time, start by getting her up an hour earlier for a few days. Then gradually wake her up earlier and earlier.


Make sure your child gets exercise.

Being physically active throughout the day helps your child sleep at night. But try to avoid exercise for three hours before bedtime.


Keep your child awake all afternoon.

Run errands, hit the pool, plan playdates. Try not to let her crash during the day, or she may be wide awake at bedtime.


Phase out electronics one hour before bedtime.

Computers and video games may prevent your child from winding down. Be fair and create a no-electronics rule for the whole family.


Gradually move up bedtime.

Again, adjust your child’s schedule in stages. If she gets up an hour earlier, put her to bed an hour earlier, and so on.


Establish a bedtime routine.

Putting on PJs, brushing teeth and reading a story together can be a peaceful and soothing way to end the day.


Create a sleep-friendly environment.

Turn off the lights, shut the blinds and keep the temperature cool.


If your child has a cell phone, don’t leave it in her room.

The light and noise may keep her awake. And she may be tempted to play on her phone instead of sleeping.

Get tips on how the whole family can get more sleep.

About the Author

Portrait of Kate Kelly

Kate Kelly

Kate Kelly has been writing and editing for more than 20 years, with a focus on parenting.

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