How to Get Into a Back to School Sleep Schedule

Students who get the recommended 9 to 10 hours of sleep per night consistently do better in school than those who don't. Getting kids back on a regular sleep schedule well before the first day of the new school year will give them a head start to a positive school experience.

Instructions

1. Set a timeline for getting back into a regular sleep routine. Your goal should be to have your child back on her regular sleep routine 1 to two 2 prior to going back to school.

2. Talk to your family about going to bed at a more regular time. Don't just spring it on your kids suddenly. Giving a few days warning will make for a smoother transition.

3. Move bedtime up by 15-minute increments each night until you get back to your school schedule.

4. Make kids turn off computers and electronic games at least 1 hour before going to bed. This gives their brains a chance to slow down before trying to go to sleep.

5. Check to see that all music and other electronic equipment is off before kids go to sleep. Create a quiet, dark and calm sleeping environment.

6. Have kids get plenty of exercise during the day so they are ready to sleep at night. Sitting in front of the TV or playing computer games all day will make kids restless at bedtime.

7. Set a good example by getting enough sleep yourself. Children need 9 to 10 hours of sleep per night to perform at peak levels during the day. Adults need 7 to 8 hours per night to be at their best and remain healthy. However, if your child performs better on 8 hours sleep, go with that.

Tips & Warnings

• Get kids up in plenty of time to eat a healthy breakfast, straighten their room and prepare for the school day. Getting to bed on time makes mornings easier, more organized and less stressful for everyone.