It’s August so I hope you’re enjoying the last month of summer before back to school time hits. Shopping malls don’t wait for school to start to begin displaying their back to school gear and getting your child’s routine back shouldn’t wait either.
This routine isn’t going to happen overnight ;)… you need to ease your child back to the time you want them to go to bed. Yes, I’m a mom too and summer did mean some late nights getting to bed so don’t worry. Make the change gradual. Move bedtime by 15 minutes every 2-3 days until you reach your goal bedtime.
With that being said, I suggest bedtime be between 7-8pm. This time won’t change for your kids until they are in their teenage years. Younger kids need around 10-12 hours of consolidated sleep each night. This means they are asleep for this long so shooting for around 8pm mean you can give them the hours they need, even if they try to procrastinate. Keep in mind too your little one may need the full 12 hours so make the adjustment to give them what they need.
Establish a bedtime routine that is 20-30 minutes. Routines may have been a little lenient this summer so now it’s time to get back on track.
If the bright evenings are interfering with this change, then get room darkening shades!
Turn off the screens! Electronics emit blue light which directly interferes with the melatonin which begins the sleep process. Kids shouldn’t be looking at screens 1-2 hours before bedtime.
If you feel like this will be a battle, then use a timer. Put a timer on for each step of the bedtime routine. This way it’s not you telling them they have to get out of the tub or stop playing outside, it is on the timer.
Keep in mind that for yourkids to function their best at school they need rest. They may not seem tired around 7pm but getting them into bed early is the best thing for them. Remember it takes around 10-15 minutes to fall asleep. Any quicker, your child is overtired. Any less, under-tired, maybe you moved too quickly in adjusting their schedule or something else may be going on… if so, contact me and I can help!