How To Get Your Child Back On A Sleep Schedule

How To Get Your Child Back On A Sleep Schedule

How do you get your child back on a sleep schedule?

There are so many things that can disrupt a child’s sleep schedule. Whether it be vacation, a break during the school year, an illness or a time change, these can all throw a wrench in your child’s sleep schedule and it can be tough getting things back on track. Getting back to good sleep habits is so important for your little one. Not just for them to return to a solid and predictable sleep schedule, but also for their body, brain and growth and development. Getting good sleep is vital for everyone, but especially for growing little ones! 

How To Get Your Child Back On A Sleep Schedule

1. Adjust Your Child’s Bedtime

Let’s say your kiddo is on summer break, has been going to bed at 9 or 9:30 most nights and back-to-school time is around the corner. You need to get them back to a more typical bedtime. Try bumping up your child’s bedtime by a few minutes each night until you’ve reached their ideal bedtime. Give yourself enough time to slowly adjust their bedtime so that by the time school starts you’re back to normal. 

2. Bedtime Routine

Does your child have a set bedtime routine? Bedtime routines are key in signaling your child’s brain and body that it’s time for bed. If you don’t have one established already, now is the perfect time to set up a basic, simple bedtime routine to help your child get back to a good schedule. 

3. No Screens Before Bed

Screen time before bed and too much screen time, in general, can cause a lack of sleep and many other sleep issues. The Mayo Clinic states “The more time spent watching on a screen, the more likely children are to have trouble falling asleep or have an irregular sleep schedule.” Limiting screen time in the last hour before bedtime can have major positive effects on how easily your child falls asleep and their overall amount of sleep.

4. Relaxing / Quiet Time Before Bed

Finding a relaxing and quiet activity to do before bed is a great way to get your child back on schedule. Start your quiet activity 30 or so minutes before bedtime. You can do something like reading a book together, crafting, painting, anything that doesn’t involve a screen and is calming. A great activity for school-aged children is to do a puzzle together as a family. It is a great way to have some fun family time in a relaxing environment. 

5. Wake Up Time

Another way to get your child back on their typical sleep schedule is to ensure they wake up at approximately the same time every day. I know it can be so hard to wake a sleeping kiddo, but it’s the best way to start their daily clock and get them back on schedule. 

If after trying these tips you’re still struggling with getting your child back on a solid sleep schedule, please reach out! I’m happy to have a sleep consultation with you to see if we can get you back on track!

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