Setting Up a Sleep Schedule for Your School Age Child

Establishing a sleep routine for your school age child can help set good habits for life. This could include going to bed at the same time each night and getting up at the same time each morning. Having a consistent sleep schedule not only helps with sleep, but it can also provide structure and stability for your child’s overall health.

Poor sleep patterns can have lasting affects on your child’s development, being able to concentrate and retaining information. It is important to educate your child on the importance of getting enough sleep and why it is beneficial to create a routine.

Here are some tips on how to set up a good sleep schedule for your school-age child.

Creating a Routine

It is important to stick to a routine or schedule each night, even on weekends, to help your child build a habit. Before bed should be a relaxing time. Technology should be turned off and if needed activities such as reading or listening to music can help your child relax. If you find that it is difficult for your child to stick to a bedtime routine, try introducing incentives.

It also helps to keep consistent wake up times. A consistent wake time prevents your child from becoming overtired and overly energetic. Structure can help children learn how to regulate their own system and create better habits for sleep.

Creating an Ideal Bedroom Environment

The room should feel comfortable and cozy. Keep the temperature at a comfortable level, about 18 – 20 degrees Celsius is ideal temperature for sleep. Room darkening shades can help create a dark space, that will help the melatonin production. To reduce noise, use a white noise machine or fan to eliminate any disruptive noises.

Avoid eating or drinking a lot of liquids before bedtime. Eating heavy meals before bedtime can lead to interrupted sleep. If your child is hungry, offer them a light snack such as crackers.

Keep the bedroom screen-free and try to avoid studying in the bedroom. TV and computers in the bedroom can lead to less sleep and poor rest quality.

Reducing Stress and Anxiety During Bedtime

• Set clear boundaries between day and night activities
• Engage in mindfulness activities such as yoga
• Stick to the bedtime routine
• Encourage physical activities and limit screen time
• Improve communication with your child

Conclusion

Setting up a sleep routine for your school age child will help build healthy habits and ensure that your child gets the rest and relaxation that they need at night. With a good amount of sleep, this can help your child focus and remain active during the day.