Back to School Bedtime Routines

For many children Back to School means an end to endless days of staying up late and sleeping in until they are ready to awake. The transition to a strict bedtime routine can be difficult, leaving children grumpy and sleepy for the first few weeks of schools.

Establishing the new bedtime gradually over two weeks or more makes the transition smoother and prepares children for the upcoming school year.

Observe your child's sleep time for several days to determine the amount of sleep he requires for optimum functioning. Although the amount of sleep varies among children, the National Sleep Foundation http://www.sleepfoundation.org/ recommends 10 to 11 hours of sleep a night for 5 to 12 year olds and more than 9 hours a night for teens.

Calculate your child's bedtime and rising time for the school year. Be sure to include adequate time for dressing, grooming and eating breakfast and allow at least 15 to 20 minutes for reading or relaxation before sleep time.

Determine the difference between your child's current bedtime and the desired bedtime schedule for school.

Discuss the need for establishing a good bedtime routine with your child. The University of Medicine and Dentistry of New Jersey recommends involving your child in the process to improve the chances of success.

Set your child's bedtime 15 minutes earlier each night and wake him 15 minutes earlier each day until your reach the proper bedtime.

Develop a bedtime routine allowing time for relaxation before sleep time. Reading a bedtime story or allowing your child to read quietly in bed sets the stage for sleeping. Some children enjoy quiet bedtime music to lull them to sleep.

Avoid sugary treats or caffeinated beverages before bedtime. These may delay sleep or prevent your child from staying asleep during the night.

Keep the rest of the home quiet to encourage sleep. Children are often distracted by the sounds around them. A quiet home sends the message that it is time to sleep.

Evaluate your child's functioning during the day once the bedtime routine has been established and your child falls asleep within 15 minutes at night,. Children who get enough sleep awake easily in the morning, are alert during the day and learn easily.

Children who are groggy or irritable in the morning may require more sleep. If your child falls asleep easily during the day, has problems with attention or has difficulty controlling her emotions, more sleep may be required.

Developing a good bedtime routine and establishing a regular waking and sleeping time prepares your child for the demands of school. Establishing the routine over a period of two weeks or more allows him to adjust gradually to the change in schedule. Suddenly setting an earlier bedtime the day before schools may leave your child unable to go to sleep at night and tired and irritable during the day.