Transform Mornings: Powerful Sleep Plan for School Year

(Mix 93-1) Now that the new school year is underway, the struggle is real. Getting your kids back on a sleep schedule that works best for you and them, and helps them arrive at school on time, is crucial.

Why Summer Schedules Disrupt Sleep

It's not just younger kids but also teenagers who have a hard time adjusting to getting up earlier when the new school year begins. Thanks to summer and vacations, kids sleep in quite often. Waking up around 9, 10, or even noon isn’t uncommon.

Waking up at 6:45 for school again is a shock to their system. It becomes a battle: getting them out of bed, dressed, fed, and out the door in time for the 8 a.m. first bell.

I know, I've lived that struggle, but thankfully, my daughter's school days are over, and she is now getting herself to college on time.

Gradually Shifting Bedtimes: How 15-Minute Steps Help

But what's a parent to do to help school-aged children adjust to a new sleep schedule? Realistically, experts recommend parents begin to alter their child's bedtimes a week or two before school begins by slowly going to bed 15 to 30 minutes earlier each night.

Evening Habits That Support Better Sleep

In addition to adjusting their sleep times, it is also recommended for them to not eat a big, heavy meal before bed, avoid TV or screen time an hour before bed, and take a shower or read a book before bed.

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Recommended Sleep Hours by Age Group

All children are different, and the amount of sleep they require changes over time. So when it comes to how much sleep your child needs, it varies on the age of your child. Preschoolers do better with 13 hours of sleep. Elementary and tweens should get between 9 and 12 hours of sleep. Teens can get away with 8 to 10 hours.

When to Adjust Further: Watching Your Child’s Sleep Needs

If you have a teen, you know sometimes they'll need more than those 10 hours! You know your child best. You can adjust these tactics and recommended sleep times based on your child.

Let's hope it's a smooth transition for you and there's not a lot of 'but I'm tired' phrases being uttered in the morning.