Published : 2023-07-25

Back to school: how to pick up the pace ?

- Categories : Child Sleep , Parents Corner

IN THIS ARTICLE :

Sleep Goals: Back to a 9 PM Bedtime
Getting Back on Track: Our Top Tips
A Stress-Free Back-to-School Start!

Summer break is almost over!

Gone are the late nights with friends and lazy family mornings. It’s time to get back into school mode and adjust to a new routine! It’s not always easy for our little ones—and we totally get it. Returning to early bedtimes and structured days can be a tough transition for some kids.

That’s why it’s a good idea to plan a short adjustment period to ease them into the new schedule and make the back-to-school start as smooth as possible. Here are a few helpful tips for a perfect transition!

Sleep Goal: Back to a 9 PM Bedtime

Back-to-school routine means one thing above all: earlier bedtimes.

During the holidays, parties and outings often push bedtime later and later. Without even noticing, 9 PM turns into 10, 10:30, or even 11 PM for little night owls. And wake-up times shift too!

It’s important to help your child get back into healthy sleep habits. Experts recommend starting this transition 9 to 15 days before school starts for the best results.

Begin by moving bedtime earlier by 15 minutes each night until you reach the desired hour. This gradual change also helps avoid a "sleep debt" that can build up during the more relaxed vacation schedule.

It’s also a great opportunity to bring back a calming bedtime routine and enjoy some quiet, quality time with your child.

Back on Track: Our Top Tips

Of course, getting back on schedule isn’t always easy for every child!

So here are our best tips to help your little one ease back into the school routine:

🍲 Shift Mealtimes To fully reset your child’s routine, the entire daily schedule needs to be adjusted earlier. Lunch and dinner should move forward just like bedtime. It’s also important to make the change gradually to avoid overwhelming your child!

⚽ Get Moving If your child is having trouble falling asleep at night, physical activity can be the magic fix!

A morning or afternoon workout can help them wind down more easily by bedtime.

IMPORTANT: Avoid late-day exercise, though—it can actually overstimulate your child and make it harder to fall asleep!

And don’t forget: sunlight helps boost melatonin production—the hormone that regulates sleep. So take advantage of those last golden days of August!

📺 Limit Screen Time It can’t be said enough—screens should be completely avoided before bedtime. The blue light they emit blocks melatonin production, making it harder for your child to fall asleep. So two hours before bed, it’s best to switch off the TV, computer, tablet, and smartphone!

🥛 The Power of Breakfast What better way to help your child get back into routine than with a proper family breakfast? When we sleep in, it’s easy to skip this essential step—but breakfast is key to starting the day right. It’s not just about fueling up with energy—it’s also a lovely moment to share together as a family!

😪 Teach Them to Spot Sleepy Signs This is a great time to help your child recognize signs of tiredness and understand why sleep is so important! A good night’s sleep means feeling great the next day.

Take the opportunity to help them tune into their body. Ask them to tell you when they start yawning, rubbing their eyes, or feeling a drop in body temperature. It’s a great way for older kids to build independence around bedtime!

A Stress-Free Back-to-School Start!

For little ones, going back to school can sometimes be a source of stress.

To ease their worries, let them be part of the back-to-school preparations. Choosing their backpack, pencil case, and a few school supplies themselves can help make the transition from holiday to school more enjoyable.

And most importantly, keep the conversation open! Don’t overdo it, but stay tuned in. Frequent nightmares, trouble falling asleep, or a moody attitude may be signs they need a gentle chat—and a big cuddle.

If possible, consider taking time off during the first few days of school so you’re fully available to support and walk your little one to school with confidence!

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