Make your mornings run smoothly with Aspire’s back to school sleep routine!
Holidays, getaways and lazy summer mornings tend to play havoc with children’s sleep routines.
As early morning school runs have now resumed, it is time to set aside later bedtimes and encourage healthy sleeping habits for our little ones – and the budding tweens!
Follow Aspire’s back-to-school sleep routine with sleep tips to make the mornings run smoothly and to help your child get the best out of their learning.
Why are healthy sleeping habits so important?
Whether your child is a toddler or a teen, healthy sleep is essential for healthy growth. As children’s brains develop the most during the night, quality sleep becomes a cornerstone for healthy brain development.
A good night’s sleep has been linked to better academic success and overall health in children. Studies have found that sleep-deprived children are more likely to develop health complications while poor sleep makes children more hyperactive, irritable, and less likely to concentrate at school.
How much sleep is enough?
The amount of sleep a child requires depends on their age and individual needs. As a general recommendation from sleep experts, children from preschool to 12 years old need between 9-13 hours of sleep per night. Teenagers require around 8-10 hours of sleep.
However, it is not all about the quantity of sleep; sleep quality plays a huge role in determining what is a good night’s sleep. For a comfy night’s sleep, make sure your children’s mattresses are up to the task – Aspire’s Kids Foam Eco Memory Mattress has been specifically designed to support growing muscles and bones.
A back-to-school sleep routine for better sleep quality
The key to healthy sleeping habits is a well-thought-out children’s sleep routine. Having a sleep routine allows your body to prepare for a night of rest and communicates to your children it is time to wind down.
These five back-to-school sleep tips will support healthy sleeping habits, as well as help make your school mornings run smoother for the whole family.
1. Establish a bedtime
Bedtime may have become a lost concept during the summer holidays, but now is again the time to stick to a set bedtime. If your child has been going to bed later in the summer months, gradually bring bedtime forward. Start by introducing bedtime 10-15 minutes earlier so that your child’s body clock has time to adjust.
2. Say no to the morning rush
As well as bringing bedtime forward, wake up your little sleepyhead early enough to allow time for a healthy breakfast and to get ready. Again, start the process gradually; put them to bed earlier and then wake them up a little earlier too. But make sure you allow enough hours of sleep for a healthy sleep routine!
To take the rush out of the morning, ensure your child has a clean school uniform and their book bags are packed the night before. Allowing your child to have a waking up window will also give them a chance to ease into the day – without you having to drag them out of bed at the last minute!
3. Keep a consistent and calm bedtime routine
Consistency is our circadian rhythm’s best friend.
Start your child’s bedtime routine early enough to allow your child’s mind to prepare for sleep. Set aside Fortnite and other screens, and establish a quiet time to help your child relax.
A bedtime story and a warm bath are great ways for your younger children to get ready for bed. For teens, limit screen time late at night and be sure to cut down on sugary and caffeinated drinks!
Your example as an adult does wonders, too – encourage a healthy sleep routine for your children by showing a good example with your bedtime routine.
4. A dreamy haven of sleep
Create a calm sleep environment for your child that will encourage healthy sleeping habits. Your child’s room should be a comfortable temperature (not too cold, not too hot) and preferably dark. If your child prefers some light, use dim night lights.
Minimise noise and keep their bedrooms clutter-free – scattered toys on the floor can distract from sleep!
5. Keep active – in the daytime
Healthy sleeping habits go hand in hand with your daytime activities too. For a successful back-to-school sleep routine, keep those growing limbs active with plenty of exercise and fresh air during the daylight hours.
As a word of caution, exercise too close to bedtime can make it harder for some children to fall asleep, so listen to your child’s needs when it comes to late-night hobbies.
Do you have a back-to-school sleep tip to share? Head over to our social media to share your winning tips for a successful children’s sleep routine.