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Today we’re talking all about building healthy sleep habits for back to school. I’m so excited to share this information from Jessica Bryant of Sleep Happy Consulting today!
In this conversation we discuss so much, including:
- What are healthy sleep habits?
- How to set a sleep schedule
- Fostering independent sleep
Listen in (up top), watch (right below), or read on for more information!
Why are healthy sleep habits so important?
Establishing healthy sleep habits will ensure that your kids have the energy and focus that they need to get the most out of school. Some of the benefits of healthy sleep include:
- Plentiful rest for the body to regain energy
- Time for the brain to download and process its learnings
- Adequately prepare kids for the focus that’s required in school
What are healthy sleep habits?
First and foremost, you do not need to feel guilty about whatever great sleep habits your kids do and don’t currently have. It’s never too late to establish new routines and set up healthy sleep habits!
The most important job for you, as a parent, when it comes to sleep is to set the right boundaries. Just like the boundaries you set when it comes to crossing the street, you should have frameworks and guidelines when it comes to sleep.
The exact framework will look different for every family, but some of the considerations include:
- Create a set routine and expectations for bedtime
- Keep bedtime in a general range
- Routinely wake your child up at the time they’ll need to wake on school days
How much sleep do kids need for school?
What a good question! The answer is that the amount of sleep needed is going to vary by age, child, and circumstances. But if you want a starting point , check out Jessica’s “What Time Should My Child Go to Bed?” chart.
When you look, you’ll see that research says the average 5 year old need 10-13 hours of sleep. Then you can work backwards based on wake-up time to figure out what the ideal bed time should be.
How to get back on a sleep schedule for school?
Now that you know how much your child needs and when they should be going to sleep based on wake-up time, you’re probably wondering how to get back on a sleep schedule for school. I was too!
According to Jessica, the best way to get back on schedule is to start waking your kids up at the time they’ll need to be up for school.
Get them up, out in the sunshine, and dressed and ready for the day. This should naturally start pushing their bedtime earlier. If not, work on pushing it forward 15 min every night until your child seems to be getting adequate sleep.
How to Get Your Kids to Sleep
I have bad news. There is no magical secret to getting your kids to sleep according to Jessica. There are just good habits and routines repeated night after night until they take.
You’ve probably noticed that you can’t actually MAKE anyone go to sleep. That said, you can help your kids get to sleep by teaching them what their responsibilities are and what yours are.
The parents job is to help their kids sleep healthy.
The kids’ job is to:
- Lay in bed
- Close eyes
- Work at going to sleep
- Lay quietly
- Stay in bed until X time, Y happens, Z light comes on
Want to hear more about how clearly dividing
Conclusion: Establishing Healthy Sleep Habits
When it comes to creating healthy sleep habits for your kids, the most important thing is to have clear expectations and be consistent.
Want to hear more about the specifics of setting a bedtime, creating healthy sleep habits, and more? Check out Jessica at:
- Sleep Happy Consulting
- On Instagram (@sleephappy)
- On Facebook (@sleephappyconsulting)
