Preparing Your Child for Starting School: A Sleep Consultant’s Perspective
Laura Thompson | 1st July 2024 -
The transition from home or nursery to school is a significant milestone for both children and parents. Among the many preparations, ensuring your child has a solid sleep foundation is crucial for their success and well-being. I’m here to guide you through the steps to help your child start school well-rested and ready to learn.
1. Establish a Consistent Sleep Schedule:
Why It’s Important: A regular sleep schedule aligns with your child’s natural circadian rhythms, making it easier for them to fall asleep and wake up at the same times each day. This consistency is especially important as they adapt to the school routine.
How to Do It:
Set a Bedtime and Wake Time: Determine an appropriate bedtime that allows your child to get the recommended amount of sleep for their age. For most school-aged children, this is between 10-12 hours per night.
Gradual Adjustments: If your child’s current schedule is significantly different from the school schedule, make gradual adjustments. Move bedtime and wake time by 15 minutes earlier each day until you reach the desired times.
2. Create a Calming Bedtime Routine:
Why It’s Important: A predictable and soothing bedtime routine helps signal to your child that it’s time to wind down and prepare for sleep. This routine can reduce bedtime resistance and make the transition to sleep smoother.
How to Do It:
Consistency is Key: Follow the same steps every night, such as a bath, brushing teeth, reading a book, and then lights out.
Keep it Calm: Activities should be calming and free from screens. Reading together or listening to soft music can be excellent choices.
3. Limit Screen Time Before Bed:
Why It’s Important: Exposure to screens before bedtime can interfere with the production of melatonin, the hormone that regulates sleep. This can make it harder for your child to fall asleep.
How to Do It:
Set a Screen Curfew: Turn off all electronic devices at least an hour before bedtime.
Encourage Other Activities: Use this time for non-screen activities such as puzzles, drawing, or reading.
4. Ensure a Sleep-Conducive Environment:
Why It’s Important: The sleep environment plays a crucial role in the quality of your child’s sleep. A comfortable, quiet, and dark room can help your child sleep more soundly.
How to Do It:
Optimal Temperature: Keep the room cool, ideally between 16-20°C.
Darkness: Use blackout curtains to block out any light that might disturb your child’s sleep.
Quiet: Minimise noise with white noise machines if necessary.
5. Address Sleep Anxiety:
Why It’s Important: Starting school can bring about anxiety and excitement that might affect your child’s sleep. Addressing these feelings can help your child feel more secure and relaxed at bedtime.
How to Do It:
Talk About It: Discuss any fears or concerns your child may have about starting school. Reassure them and provide positive reinforcement about this new chapter.
Comfort Objects: Allow your child to sleep with a favourite stuffed animal or blanket for added comfort.
6. Practice the Morning Routine:
Why It’s Important: Practicing the morning routine can help reduce stress and ensure a smooth start to the school day. It also helps your child understand what to expect each morning.
How to Do It:
Do a Trial Run: A week before school starts, begin practicing the morning routine, including waking up at the designated time, getting dressed, and having breakfast.
Positive Reinforcement: Use positive reinforcement to encourage your child to stick to the routine.
7. Maintain a Healthy Lifestyle:
Why It’s Important: A balanced diet and regular physical activity contribute to better sleep and overall well-being.
How to Do It:
Nutritious Meals: Ensure your child is eating balanced meals, especially focusing on a healthy breakfast to start their day.
Physical Activity: Encourage regular physical activity during the day, but avoid vigorous exercise close to bedtime.
Starting school is an exciting time, and ensuring your child is well-rested can make the transition smoother and more enjoyable for everyone. By establishing a consistent sleep schedule, creating a calming bedtime routine, limiting screen time, and addressing any sleep-related anxieties, you can help your child embark on this new adventure with confidence and a healthy sleep foundation.
For more personalised advice and support, consider booking a consultation. Let’s make this school year the best one yet, with peaceful nights and energetic days!
