With the start of the school year just a few weeks away, it is important to start thinking about your child’s sleep schedule and whether or not any changes need to be made.
In our household, bedtimes for my 3 & 5 year old were shifted later over the summer which meant they were sleeping in later.
With the start of Kindergarten for my son, and earlier start time for school we need to gradually transition their sleep schedule earlier. And we need to start the shift now.
How much sleep should my child have?
Children need more sleep than adults, and quality sleep will be essential in setting your child up for successful growth, learning and development at school. The following recommendations are as per the AAP:
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Ages 4-12 months: 12-16 hours (including naps)
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Ages 1-2 years: 11-14 hours (including naps)
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Ages 3-5 years: 10-13 hours (including naps)
How much sleep should my child have?
If you find yourself needing to make changes to your child’s sleep schedule, here are 5 recommendations to help you get back on track.
1. Make it a gradual transition
Having a consistent sleep scheduel is crucial to ensure your child is getting the sleep they need. Maintain a regular sleep schedule by establishing consistent bedtimes and wake-up times. This consistency helps regulate your child’s internal body clock, making it easier for them to fall asleep and wake up refreshed.
If bedtime has shifted later over the summer and you need to shift it earlier, it needs to be done gradually.
Consider waking your child 15 minutes earlier and shifting bedtime 15 minutes earlier every 2-3 days. This will ensure your child’s body has the time to adjust accordingly to the new wake up time and bed time.
2. Establish a consistent bedtime routine
Often during the summer months the bedtime routine is rushed and abbreviated (because we are up later in the evening!).
A consistent and calming routine before bed helps signal to your child’s mind and body that sleep is coming. Activities like reading a story or taking a warm bath can help soothe and prepare them for rest.
If this is something you have let go of during the summer, think about how you can start to reintroduce these steps in the coming weeks before September.
Start the wind down an hour before bed:
– Dim the lights
– Engage in quiet activities (tv, tablets and phones should be put away)
– Plan for 15 minutes of 1:1 time with your child
– Then start the bedtime routine about 20-30 minutes before bed time
This should be a time for you to connect and bond with your child, it should not be stressful so include steps that you both enjoy.
3. Limit screen time before bed:
Many parents report that screen time use is more flexible during the summer months. I know this was the case for us, especially when travelling.
Blue light emitted by screens can disrupt the production of melatonin, a hormone essential for sleep.
So, if screens are often turned on before bed, consider finding a different time in the day so that you can set your child up for successful sleep.
I usually recommend turning screens off at least 1-1.5 hours before bed but before would be ideal.
4. Ensure your child’s sleep space is set up for successful sleep
In the early fall, the sun will likely still be up as you are putting your child to bed. You want to make sure their room is set up to help them fall asleep at the right time. Think relaxing and low stimulation.
Top tips for sleep environment:
– Dark (use black out blinds and/or curtains)
– Cool
– Quiet
– Safe
5. Assess if your child is getting the sleep they need
If your child is having a hard time waking up in the morning, they are cranky, not eating well or seem sleepy during their wake time then it is worth assessing their sleep schedule. They may need more sleep than you think!
Has your child’s sleep schedule been off track during the summer months? Do you need help finding the right rhythm and balance? Book a free sleep evaluation with me so we can get your family set up for sleep success before September!
Rosalie Kassen (she/her)
Founder of Plume Sleep Solutions, Registered Nurse and Paediatric Sleep Consultant.
I work with families all over the world to bring a healthy sleep foundation and rest back into their homes.
Stop surviving the parenthood journey and start thriving!