Getting your child's sleep schedule school-ready

Resetting a child sleep patterns will be vital in getting them ready for the coming school term, after a summer where bed times often go out the window!

Sleep plays an important role in children’s energy, concentration, and after weeks of later bedtimes, lie ins, and relaxed summer schedules, getting back into a consistent sleep routine can be a big challenge for parents.

Small changes in the weeks leading up to the new school year can make the transition much easier, according to one of Ireland’s leading bed and mattress manufacturers, Respa Beds.

Stephen McGlaughlin, Head of Sales at Respa Beds said: “After the freedom of the summer holidays, it’s completely normal for children’s sleep routines to have shifted. Rather than trying to change everything overnight, introducing a few consistent habits in the weeks leading up to school can help their body clock adjust gradually”.

There a number of habits he said can make the transition easier.

If bedtime has crept late, start bringing it forward in small increments in the week before school starts. This can make an early morning feel much less of a shock.

It can be also tempting to let children sleep late during the last days of the holidays, but getting up at a similar time each morning can help reset their body clock and make early mornings easier once school begins.

Screens can be an impediment to a proper night sleep. Encouraging children to put phones, tablets, TVs, and games away before bed and replace screen time with something calming, such as reading, colouring or chatting about their day.

Predictable sequences and routines can make bedtime an easier pill to swallow. A predictable sequence such as showering, brushing teeth, getting into pyjamas and reading a story can signal that it is time to wind down. Keeping the routine consistent can help children settle more easily.

A comfortable, quiet, and dark bedroom can also help to create the right environment for sleep. Keep the room at a comfortable temperature and avoid bright lights or stimulating activities in the hour before bedtime to help children wind down.

Finally, it can also be worth checking their bed and mattress. Children grow quickly, so it worth checking that their bed and mattress are still comfortable and suitable for them. Look out for signs of wear, sagging, or discomfort and make sure that their pillows and mattress are still providing the support they need.

“The bed and mattress they were comfortable in a year or two ago may not necessarily be giving them the same level of comfort and support now. Parents don’t need to rush out and replace everything, but it’s worth checking the mattress for signs of wear or sagging and making sure their pillow and bedding are still comfortable,” said McGlaughlin.

Getting back into a school routine doesn’t have to happen perfectly on night one. Children may be tired or a little out of sorts during the first few days as they adjust, so consistency and patience are key.

“The aim isn’t to make bedtime a battle. Creating a calm and predictable routine gives children the opportunity to wind down and understand that the day is coming to an end. Even small changes, introduced consistently, can make a real difference when those early school mornings return,” said the Head of Sales at Respa Beds.

As children settle back into their school routines, creating healthy sleep habits now can help make the transition smoother and ensure they head into the new school year feeling rested, refreshed and ready to learn.