Getting Back on Schedule: Sleep Tips for a Successful School Year

 

Disclaimer: This blog post contains affiliate links. If you make a purchase through these links, we may earn a commission at no extra cost to you. We only recommend products we truly believe in.

 

The back-to-school season is upon us, and as parents, we know how crucial it is for our children to get the restful sleep they need. A well-rested child is a happy, focused learner. This is why I want to bring you a comprehensive guide to help your family establish healthy sleep habits for a successful school year. We will explore healthy sleeping habits sometimes referred to as sleep hygiene and how to best implement this into your child’s life. Plus, we've included some handpicked products to enhance your little one’s sleep routine!

 

1. Consistent Bedtime: One of the most effective ways to set your child up for sleep success is by maintaining a consistent bedtime. Kids are creatures of habit and thrive on structure. Ensure they go to bed and wake up at the same times every day, even on weekends. This helps regulate their internal clock, making it easier to fall asleep and wake up refreshed. You can build a new routine for back to school 2 weeks prior to the start of school. In our household, we do dinner, bath, and then quiet time. This type of structured routine helps them to mentally prepare for what is coming next. School-aged children (6-12yrs) require 9-12 hours of sleep. Teens require 8-10 hours of sleep.

 

2. Screen-Free Wind Down: Create a wind-down period before bedtime by avoiding screens at least an hour before lights out. The blue light emitted by phones, tablets, and TVs can interfere with the production of melatonin, a hormone essential for sleep. This can be challenging with screens being so popular and as a mom who regularly uses her phone, I find I may be setting a bad example sometimes. No one is perfect and sometimes screens are used to help wine us down. That’s OK just remember the recommendation and strive towards working towards a screen-free wind-down time. If screens are a regular part of your child’s life, I would recommend using tablets/phones that have parental control. This can make your life a lot easier by scheduling automatic shutoff to take the ease off your mind. I got both my young boys the Amazon Fire Tablet. It has a lot of parental controls where you can create a schedule for every day of the week and has automatic shut-off times when they reach their maxed amount of screen time. I schedule ours to 2 hours which is recommended screen time for their age. You can check it here https://amzn.to/44uvsKX.

 

3. Mindfulness Techniques: Introduce mindfulness exercises like deep breathing or gentle stretching to help your child relax before sleep. You can include these in your quiet time routines. These techniques calm the mind to prepare it for rest and teach mindfulness. Mindfulness is really an amazing skill everyone should be doing. It is wild how out of tone we are with our bodies and our surroundings with the hustle and bustle of everyday life. So try out these techniques with your child below to create a better sleeping routine.  

 

The Balloon Breathing Technique

The balloon breathing technique, also known as diaphragmatic breathing or deep breathing, is a relaxation exercise that focuses on slowing down your breath and promoting a sense of calm. It's called "balloon breathing" because you imagine your lungs filling up like a balloon as you inhale deeply and slowly. Here's a brief description of how to do the balloon breathing technique: 

• Find a Comfortable Position: Sit or lie down in a comfortable position. You can close your eyes if you'd like, but it's not necessary.
• Place Your Hands: Place one hand on your chest and the other hand on your abdomen, just below your ribcage.
• Inhale Slowly: Take a slow, deep breath in through your nose. As you inhale, imagine filling up your abdomen with air like a balloon. Your chest should rise only slightly, while your abdomen should expand noticeably.
• Exhale Gradually: Exhale slowly and gently through your mouth or nose. Imagine deflating the balloon as you release the air from your abdomen. Let the breath out in a controlled and relaxed manner.
• Focus on the Breath: Pay attention to the sensation of your breath as it enters and leaves your body. Feel the rise and fall of your abdomen and the rhythm of your breathing.
• Repeat: Continue this slow, deep breathing pattern for several breaths. You can aim for about 5 to 10 breaths to start, and gradually increase the number as you become more comfortable. 

Balloon breathing can be an effective technique for reducing stress, anxiety, and promoting relaxation. It's a great tool to use whenever you're feeling overwhelmed or need to calm your mind. Regular practice can help build resilience to stress and improve overall well-being.

 

Body Scan Meditation

It's a great way to gain their ability to bring their full attention to what is happening in the present to help regulate big emotions. 

·         Close your eyes or half-close them to help you focus.
·         Pay attention to your breath and body, noticing points of contact with your seat or the floor.
·         Take your time exploring different parts of your body.
·         Be aware of various sensations without judgment, whether they are strong or neutral.
·         Stay curious and open as you investigate these sensations.
·         When your attention wanders, gently guide it back to your body.
·         Recognize that this practice helps create new brain pathways.
·         After exploring your body, focus on your entire body's breathing.
·         Open your eyes and mindfully transition to the present moment.

 

Nature Connection

This is another technique you can teach your child to help wind them down and teach mindfulness. You can do this outside to capture natural elements however, in bed will also work. 

·         Get comfortable sitting or lying down.
·         Take a few deep breaths to relax and focus on the present moment.
·         Close your eyes and be aware of your body, thoughts, and emotions for about a minute without resistance.
·         Shift your awareness to your surroundings, feeling the air, sun, and sounds of nature.
·         Continue to experience these sensations, and when your mind wanders, gently return to nature.
·         Explore what naturally captures your attention, or focus on one element in detail, like the quality of a bird's song.
·         If thoughts intrude, bring your focus back to the sensations of nature.
·         Favor the experiences of nature throughout the meditation.

 

Visualization Guided Imagery

Imagery or visualization involves using your imagination to help put your body in a more relaxed state.

·         Close your eyes and get comfortable.
·         Take slow, deep breaths to relax your body.
·         Imagine walking along a pleasant path on a beautiful day.
·         Reach a gate leading to your special, private garden.
·         In your garden, find all your favorite things, like flowers, trees, animals, or music.
·         Notice the colors, shapes, and textures around you.
·         Explore with your sense of touch, feeling peace and comfort.
·         Listen to the pleasing sounds in your garden, identifying soft and loud ones.
·         Inhale the soothing fragrances present.
·         Take your time, rejuvenate, and care for yourself.
·         When ready to leave, walk back to the gate, feeling relaxed and content.
·         Return to the present, knowing you can revisit your garden anytime.
·         Open your eyes, feeling refreshed and alert, ready to resume your day. 

You don’t have to follow this imagery completely. Get creative on what you explore in your mind.

 

4. Comfortable Sleep Environment: Ensure your child's sleep space is conducive to rest. Invest in blackout curtains to create a dark environment, and make sure their pillow and bedding are comfortable and cozy. You can check out these blackout curtains on Amazon here https://amzn.to/3sTUhTn. Young children can be afraid of the dark so having a nightlight is totally appropriate and even encouraged to ease their mind.

 

5. No Sugary Caffeinated Drinks: Limit sugary and caffeinated beverages, especially in the afternoon and evening. These can disrupt sleep and make it harder for your child to wind down. You should also limit fluids before to prevent a trip to the bathroom at night.

6. Nighttime Routine: Establish a calming nighttime routine that signals to your child's body that it's time to sleep. This could include reading a book, taking a warm bath, or practicing a short relaxation exercise. Creating a successful sleep routine for your child requires a combination of consistent habits and the right products to support their comfort and relaxation. By implementing these expert-approved tips you're well on your way to a well-rested and accomplished school year.

Here's to a great night's sleep and a fantastic school journey ahead!