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Back-to-School Sleep Tips that Parents Need to Know

August 30, 2017Written by Christie | 21 Comments | Family & Health

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Ready to transition your kids from lazy summers to school routines? Grab your Back-to-School Sleep Tips that Parents Need to Know. This is a sponsored post. All bedtime-loving opinions are my own.

Back-to-school sleep tips that parents need to know

Back-to-School Sleep Tips that Parents Need to Know

Confession: I let my kids stay up to 10:30 pm this summer. *Insert your aghast face here.* I admit that when the lazy days of summer roll in, our rigid family routine goes 99.999% lax. Bedtime becomes elusive as we give into kids pout-y faces and begging for “just a few more minutes.”

Then the alarm clock sounds. I’ve always hated that noise.

In a blink of an eye those few short schedule-free months disappear as my mom-voice warms up into full Batman mode. School. Two kids. Schedules. Routine. After-school sports. Crankiness. Bedtime.

Parents, the back-to-school reality is tough to accept after a summer of late nights. But there’s a reason why kids’ sleep is so important- especially during the school year. So today I’m getting real with Back-to-School Sleep Tips that Parents Need to Know. How much sleep do your kids really need? How does screen time affect sleep routines? What if your kids aren’t falling asleep? And most importantly, what should you NEVER do?

Sleep tips for kids

Why Do Our Kids Need Regular and Consistent Sleep?

Consistency, schedules, routines – there’s a reason why these words are used so often in parenting, especially when it comes to sleep. A study published in Pediatrics found that children with non regular bedtimes had more behavioral difficulties. Consistent sleep routines lead to positive outcomes such as: Improved attention, improved behavior and improved emotional regulation.

One question without a clear answer, according to Dr. Swanson, is this: Does poor sleep lead to worse behavior or do children with behavior challenges have a difficult time sleeping? Both can be true for some children. The bottom line, insufficient sleep in children can also lead to increased risk for challenges with weight, hypertension, diabetes and decreased performance at school. And insufficient sleep makes it harder to enjoy our days as a family. PERIOD.

Bedtime tips for parents

How Much Sleep Do My Kids Need?

Think you know how much sleep your kids should be getting everyday? Yeah, I did too. Last year, the American Academy of Sleep Medicine, backed by the American Academy of Pediatrics, changed its recommendations for how much sleep children should be getting everyday. I was shocked to see how my 4-year old compared (my light sleeper only gets 8-9 hours per day MAX):

  • Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps)
  • Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps)
  • Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps)
  • Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours
  • Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours

Sleep Fun Fact: Did you know that kids under the age of 12, or before puberty, get tired naturally around 8 pm, according to Dr. Wendy Sue Swanson of Seattle Mama Doc? Around 8pm, there is a natural rise in their melatonin levels and she recommends parents seize that opportunity to transition kids to bed.

Kids sleep tips

How Does Screen Time Affect Sleep?

Kids and technology seem to go hand and hand these days. But the harder part is prying those little hands away from screen time so that they can get the sleep they need. The American Academy of Pediatrics recommends that all screens be turned off 30 minutes to 1-2 hours before bedtime.

Further, small screens (like smart phones) are more disruptive to sleep than TV – the light from the devices can impede natural hormones that help us fall asleep. And the interruptions from devices can fracture our sleep, too. Don’t sleep with your cell phone and don’t let your children either.

Know Your OTCs ambassador

What If My Kids Aren’t Falling Asleep?

Parents, I totally get you. Sometimes kids aren’t good sleepers (aka my littlest one) and have trouble falling asleep. So what should we do? If you are noticing it is happening more regularly, keeping a sleep diary can help you uncover the causes of a child’s sleep problems. Follow this link to the KnowYourOTCs site for more details on starting a sleep diary, especially if you are planning to talk to your child’s doctor about it.

Sleep tips for parents

Parents, Here’s the Bottom Line

Sleep is imperative need everyday, especially for kids and their busy school schedules. And at times when we as parents get overwhelmed, sleep-deprived and frustrated when our kids aren’t sleeping. But here’s the bottom line. You should never, NEVER give your child an over-the-counter (OTC) medicine to make them sleepy. OTC cold and flu medicines may contain diphenhydramine, which can cause drowsiness. But it is important to only treat your child with the right OTC medicine for the symptoms they are presenting, not to aid in sleep. Always read the label before giving your child any OTC medicine.

Sleep tips back-to-school

Head over to the Know Your OTC’s website for more tips on sleep and over-the-counter medicine safety. Be sure to follow @KnowYourOTCs on Twitter, Instagram & Facebook for more up-to-date information for your family.

Back-to-school sleep tips pinterest

What are your best Back-to-School Sleep Tips?

I am a #KnowYourOTCs blogging ambassador, compensated by the CHPA’s Educational Foundation. All opinions are my own. Be sure to follow Raising Whasians for more family travel tips, delicious recipes, and kid crafts.

Looking for more back-to-school tips?
Back to school outfits for boys under 50Family dollar back to school hacks

about christie

About Christie

I’m Christie, Korean mom to 2 biracial “whasians.” A Florida gal who loves crafts, travel & any excuse to eat! Read more...

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288 shares
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Comments

  1. Kimberly Flickinger says

    August 30, 2017 at 2:52 pm

    I will definitely keep these sleep tips in mind and share with my friends.

    Reply
  2. Liz Mays says

    August 30, 2017 at 3:24 pm

    Oh wow, children need a lot of sleep! Establishing a good sleep schedule as early as possible is definitely going to help.

    Reply
  3. Theresa says

    August 30, 2017 at 5:04 pm

    We maintain a sleep routine throughout the school year. I am a little more lax during summer vacation, but now that we are back in the swing of things, sticking to a routine is the best way to ensure my kids are getting the required amount of sleep each night.

    Reply
  4. Pam says

    August 30, 2017 at 6:07 pm

    I had no idea that kids naturally have a rise in their melatonin levels around 8 pm. That’s really good to know!

    Reply
  5. Rach Ferrucci says

    August 30, 2017 at 9:59 pm

    having a good sleep routine is important. I have always been a night owl and I remember as a kid never being able to fall asleep. Thankfully my kids went to bed and fell asleep good. We kept our routine the same, we also didn’t have to deal with electronics then

    Reply
  6. shelly peterson says

    August 30, 2017 at 10:34 pm

    I definitely get more relaxed with my sons sleep schedule during summer. I try to get him back on a school sleep schedule about 2 weeks before school starts. These are great tips.

    Reply
  7. AnnMarie John says

    August 31, 2017 at 3:53 am

    I definitely think it’s important that you get enough sleep everyday. There’s more energy and you’re also going to be more productive. The same goes with our kids and I totally agree that they need a consistent bedtime.

    Reply
  8. Our Family World says

    August 31, 2017 at 4:57 am

    I always made my kids follow a sleep schedule. The growth hormone is produced by the pituitary gland during sleep. So it just makes sense that for a child’s optimum development, they should get the recommended hours of sleep for their age.

    Reply
  9. Dandi D says

    August 31, 2017 at 7:30 am

    We always let our children stay up later in the summer too. But I like to get back into our early bedtime routine a couple weeks before school starts.

    Reply
  10. Rosie says

    August 31, 2017 at 9:32 am

    This is great information. One of the best things a parent can do is help put a routine into kids’ schedules that helps them get the sleep they need. When I was a kid, there were no tv’s in the bedrooms, no smart phones or computers, either. It makes it easier.

    Reply
  11. Carol Cassara says

    August 31, 2017 at 12:12 pm

    Parents definitely need to try their best to have a good schedule for the kids. It’s all about getting enough sleep that sets how their day will go. These are great tips!

    Reply
  12. Maria Carbone says

    August 31, 2017 at 4:57 pm

    This age chart is super handy. Some parents truly don’t know the best sleeping times for their kids.

    Reply
  13. Wendy Polisi says

    August 31, 2017 at 4:59 pm

    I have always told younger parents that younger kids need more sleep than them. They couldn’t understand how their child could sleep from 8 PM to 8 AM. Age matters!

    Reply
  14. Angela Milnes says

    August 31, 2017 at 5:00 pm

    My best sleep tip is start early. Kids can easily get schedules thrown off especially with major changes coming such as back to school. Starting early with the sleep schedule will help so much.

    Reply
  15. Sarah L says

    August 31, 2017 at 9:25 pm

    I don’t have kids, but I do make sure I turn off all electronics at least an hour before I go to bed. (that’s what real books are for…)

    Reply
  16. Heather says

    September 1, 2017 at 12:43 am

    Phew! My kids are pretty much on track. Although my 9-year-old stays up to read until who knows when every night. Need to get a reading lamp with a timer!

    Reply
  17. Mary Ann says

    September 1, 2017 at 7:15 am

    It’s a great idea to be consistent in a routine. Sleep is super important and it’s amazing how their bodies know just how much they need. It’s always an adjustment getting back into a routine for back to school, though.

    Reply
  18. Brianne says

    September 1, 2017 at 11:36 am

    These are great tips! I’m actually terrified for our new sleep schedules after a summer of late bedtimes!

    Reply
  19. ellen beck says

    September 6, 2017 at 11:36 am

    Keeping to a decent bedtime makes for happier kids during the day time. I Know it is easy to let them stay up and a chore to get some to sleep, but a tired kid is a cranky one just as we adults are!

    Reply
  20. Linda Manns Linneman says

    September 9, 2017 at 5:23 pm

    This is some great information for all of us with little ones. We need to make sure our children get adequate sleep. Thank you so much for sharing

    Reply
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I’m Christie, Korean mom to 2 biracial “whasians.” Florida gal who loves movies, crafts, travel & any excuse to eat! Email me at raisingwhasians@gmail.com

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