back to school sleep tips
Creating a consistent sleep routine is an important part of getting your child ready for the start of school. A healthy back-to-school sleep schedule for children should include limiting blue light exposure, creating a calming environment, and enjoying relaxing activities before bed such as reading or listening to gentle music. You should implement any changes to their bedtime 1-2 weeks before their first day back.
To help your child get good sleep as they return to school after the Christmas break, it’s recommended that you don’t make bedtime suddenly really early as their body clock will naturally catch up, encourage them to talk about their feelings and keep wake up times consistent, even at the weekends.
It’s important that children are getting enough rest before school as sleep deprivation impacts a child’s ability to process information and solve problems.
A children’s sleep routine can help with stress management related to returning to school. Talking to your child about their worries before bed and ensuring their bedroom is a calm environment can help minimise back-to-school anxiety.
back to school sleep tips
As a parent, you probably already know how important a bedtime routine is for your child. You also probably know that children can struggle to stick to these habits without the regular schedule of school. When the summer break comes to an end or the Christmas festivities are at a close, it can be hard to overcome the challenge of those first few early morning wake-ups, no matter how old your child is.
When it’s a fresh school year, that first day back at school can be both exciting and a bit daunting, often impacting children's sleep patterns through these waves of emotions. This period always brings the unexpected, with new opportunities and the emotions that come with them, and this can lead to sleep anxiety and disrupted rest.
On the other hand, after a busy Christmas half-term, kids will have just spent the entire time enjoying themselves and playing with all their new toys, making it hard for them to get back into focus and even resentful to go back to school. That's why understanding how to get a good night’s sleep should be at the top of your child’s back-to-school checklist this year.
Join us as we explore what a healthy sleep schedule should look like before that first school bell rings, ensuring your child starts the year mentally refreshed and ready to learn. We’ve even got some insights from our sleep expert, Kathryn Pinkham, who advises what should help children get the sleep they need after an exciting festive period.
the importance of a healthy back-to-school sleep routine
Now that the holidays are starting to wind down, there’s no better time to establish a healthy sleep routine, which is vital for helping your child readjust their sleep habits. Children need between 9 and 12 hours sleep each night depending on their age, meaning they may need to start going to sleep and waking up a bit earlier to make sure they’re getting enough rest each night. Not only does a healthy sleep routine ensure that your child is feeling rejuvenated each morning, but a well-rested mind is better prepared for problem-solving and processing information, in and out of the classroom.
A healthy sleep schedule also prevents children from becoming restless from a lack of sleep. The right amount of rest each night helps children to feel calmer throughout the day, allowing them to process any worries they may have about rejoining their classmates in a healthy way.
school-related stress and sleep anxiety
School-related stress can often impact how well children sleep at night, especially when the start of a new school year is looming. These worries might be due to new routines, academic pressures or social challenges. Back-to-school anxiety is also commonplace as children may be concerned about fitting in, meeting new teachers or handling homework, which can keep their minds active and prevent them from winding down at night. If these concerns continue to grow, your child may begin to suffer from sleep anxiety, making it even harder for them to fall asleep, and stay asleep. Frequent sleep disturbances fuelled by school-related stress can lead to your child struggling with sleep deprivation, creating further anxiety and sleep issues. Recognising and addressing this anxiety early can help ensure a smoother transition back to school.
how to recognise sleep anxiety in children
It's important to recognise the signs of sleep anxiety in children. Common indicators include:
Difficulty falling asleep
Waking up frequently during the night
Daytime drowsiness
Irritability and mood swings
Difficulty concentrating at school
While children's sleep problems are very common, especially when they’re returning to school after a long period of time, it’s important that you’re supporting your child in sleeping as well as possible.
tips for dealing with sleep anxiety in children
Prioritise calming activities before bed: Reading a book, listening to relaxing music or a warm bath are all examples of calming activities that will help your child sleep easier.
Talk about their worries: Taking time each night to talk with your child about any worries they might have means they’ll be able to process their concerns from the day and reduce the chance of sleep anxiety. It’s important that you provide positive reinforcement and let them know that it’s normal to feel stressed, especially before a big event like going back to school.
Create a tranquil sleep environment: Teddies and other cuddly toys can help to make your child’s bed a cosier environment. If your child is feeling nervous, a weighted blanket could also be a great addition to their sleep set-up as it’ll comfort them as they drift off into dreamland.
You should also make sure the temperature and light level of the room is perfect for your child. For more help on creating a calming nighttime environment, check out our guide on how to make your child’s bedroom a sleep-friendly place.
your back-to-school sleep checklist
Now that you know how to support your child as they get ready to head back to school, and you’ve made their bedroom a cosy, sleep-friendly environment, it’s time to start implementing their back-to-school sleep routine.
start early
To help your child overcome the challenge of adjusting to a back-to-school routine, start by gradually shifting their sleep schedule so they go to sleep and wake up earlier. While they’re less likely to have altered their sleep schedule in a half term, it’s possible with all the festive excitement and in this case, we recommend you begin this a few days before they return in January.
As for returning after the summer holidays, you’re much more likely to be met with resistance if it’s a sudden change so it’s important to start implementing an earlier back-to-school sleep routine 1-2 weeks before the first day back. By moving their bedtime incrementally as their return to school gets closer, those first few early morning wake-ups will be far more manageable for everyone.
limit screen time
Electronic devices such as tablets, televisions, or mobile devices emit blue light which can make it harder to wind down as it stimulates their brains. Give any devices a chance to recharge while your child recharges and opt for a more calming pre-sleep activity such as reading a book with them or playing with a less stimulating toy.
match their sleep routine
If you’re still tucked up in bed long after the sun comes up, you can’t expect your child to be dressed and prepared for the day either. If you want your child to be up and ready on their first day back at school, you might all have to skip the Sunday lie-in the weekend before. The same goes for getting ready for bed; if your child sees you in your pyjamas when it’s their bedtime, they’ll be more likely to follow your lead.
the perfect bedding
Ahead of returning back to school, you've likely got a lot of school uniforms to sort and iron, but don't forget to also include your child's bedding in your mountain of washing. Everyone sleeps better in clean, comfy sheets, and ensuring your child's bed is sleep-inducing is a great first step in helping them feel rested and ready for school.
our sleep expert’s take
See below as our sleep expert, Kathryn Pinkham, offers her expert guidance on your child getting good sleep after the Christmas holidays.
“Kids sleep schedule all over the place since Christmas? Don't panic.
The festive break can shift all of our sleep schedules, including young children who might be used to going to bed late and lying in.
Back to school in January can feel like a hurdle but, here are some top tips to make the transition a little smoother.
Don’t suddenly make bedtime super early – If they’ve been staying up later, forcing an early bedtime can just cause stress. A slightly later bedtime is fine at first; their body will catch up once school mornings start.
Talk about feelings – Back-to-school can be anxiety-provoking. Chat through worries, or for little ones, play a game about feelings. Let them know all emotions are okay, and help them process them before bed.
Keep wake times consistent – Even on weekends, try not to let them lie in too much as the earlier they wake, the earlier they will be able to get to sleep at nighttime. This will keep their routine steady and make Monday mornings back to school easier.
Remember, however far the routine has shifted, you can get back them back into a good pattern so don’t add extra pressure or panic.”
more sleep advice from Silentnight
Helping your child transition smoothly back to school involves creating a routine which recognises and addresses sleep issues and anxiety whilst creating a calm environment. Implementing these tips can promote a restful night's sleep and ensure your child is ready to get back into the swing of things, whether it's a fresh year or a fresh school year. For more top tips on children’s sleep, check out our parents blog to keep reading.
