As a sleep consultant, most people assume that my kids go to bed promptly at 7:30pm….. all the time……even in the summer. But guess what? I’m just as guilty when it comes to a slack summer schedule. We have been loving our late night bonfires, sleeping in until 8 am, and lounging on couch in our pjs until mid-morning. It’s been glorious!

But now it’s officially time to get back on a normal schedule, as school dates have been announced. No matter how your child will be going to back to school (virtual or face to face) it’s important that you start prioritizing sleep now! We want our kids as healthy as possible this fall, and proper sleep is foundational to support a strong immune system. In fact, research shows that even one night of poor sleep can cause a 70% decrease in the natural killer (NK) cells which are responsible for fighting off any pathogens, like viruses.

If you are overwhelmed with the lack of sleep structure in your house, take a breath. I’ve got you covered. This is how my girls and I will be getting back on track. Feel free to follow our plan of action. I promise, your proactive efforts will be worth it.

Step 1: Morning Routine

The first thing we will be doing is implementing the morning routine that we will want in place during the school year. We will be using a visual chart to use (age appropriate for my kids - age 6 and 7) . I will have them complete every step before they are allowed to play or watch TV for the last couple of weeks of their summer vacay.

Our morning routine: Wake up, Bathroom, Glass of water & 5-10 minutes on the deck for some Sunlight & cuddles, Breakfast, Brush teeth, Get dressed.

Additional pointers for the morning routine. .

Hydration – It’s a great idea to drink a large glass of water upon waking, as this will help rehydrate your body from all of the fluid that your body lost (average is 1 liter of fluid lost) throughout the night via sweat and respirations. We also need to flush out all of the toxins / cellular waste that accumulated throughout the night as our bodies repaired damaged tissue. Good hydration will ensure that you have sufficient energy levels throughout the day.
Sunlight exposure – Exposing yourself to direct sunlight first thing upon waking helps to set your circadian rhythm by stimulating alert / stress hormones that we need to function throughout the day. Both of my girls also have sunrise stimulating alarm clocks to help them wake up gently with light levels.

Step 2: Bedtime Routine

A consistent bedtime routine is such important cueing system to the brain that sleep is approaching. We will also start implementing our ideal bedtime routine now.

Our Bedtime Routine: Brush teeth, Showers, Potty, Massage, Pjs, Books, Gratitude Journal, Tuck in. Approximately 35 mins in length.

Additional pointers for the bedtime routine.

Incorporate some active time before you start the routine so your kids can expel any extra energy. Have them do a couple of laps in the back yard, a wrestling match with siblings or parent, yoga, or any heavy work (proprioceptive input = this helps to calm the central nervous system) activities.
Pick out clothes for the next day before starting the routine.
Turn off screens 2 hours before bed to avoid melatonin suppression.
Dim the overhead lights in the entire house after dinner. We put a lamp in the bathroom or we will throw glow sticks in the tub or shower to avoid the bright LED lights. This trick will help facilitate the release of melatonin.
Complete all activities in the bathroom before moving on to the next phase. (Brush teeth, Shower / Bath, Potty.) Running back and forth from the bedroom to bathroom creates extra stimulation that we want to try and avoid during the routine.
Massage / Lotion - This extra body work helps relax the muscles, flushes lymphatic fluids, and helps increase the parental bond.
Gratitude Journal – I have my kids list 3 things that they are grateful for each night before bed. This helps curb any fear or anxieties.

Step 3: Setting the Bedtime & Shifting the Circadian Rhythm

This summer we have been going to bed and waking up later than normal. It’s very important that I shift my girl’s circadian rhythm a few weeks before school starts so they aren’t spending their first week in a state of irritability and brain fog. Here are my tips for transitioning to an earlier bedtime.

A. How to determine your child’s bedtime. - Reverse Engineer your Schedule

Wake Time: Know what time your child needs to be awake in the AM. - Ex. I need my girls up by 6:30 am.
Time Asleep: Count back the number of hours of sleep needed per age. Know how much sleep is recommended for your child based on their age. Check out this chart from the National Sleep Foundation. For example, school age children ages 6-13 years need around 10 hours of night time sleep. (6:30 am - 10 hours = 8:30 pm)
Lights Out : Count backwards another 15 mins to allow time to fall asleep. (8:30 pm - 15 min = 8:15 pm)
Start Bedtime Routine: Count backwards again by 30-45 mins for the bedtime routine - showers, brush teeth, read books, etc. (8:15 pm - 45 mins = 7:30 pm).
Screen Time Curfew: Turn off screens 2 hours before Lights Out. (8:15 pm - 2 hours = 6:15 pm).

Bedtime Routine Schedule - Ages 6-13 years

6:15 - Screen off

7:30 pm - Start Bedtime Routine

8:15 pm - Tuck in / Lights Out

8:15-8:30 pm - Time to fall asleep

8:30 pm - 6:30 am - 10 hours of sleep

B. Slowly push your child’s bedtime earlier.

Two weeks before the first day of school start moving your child’s bedtime and AM wake up time earlier by 15 minutes every couple of days until you are at your desired bedtime. This will help the circadian rhythm shift, which can take up to 2-3 weeks to adjust.

C. Light levels - Black Out Curtains

Light levels play a major role in setting our circadian rhythms. When light levels are low our body knows is ok to release melatonin. When we are flooded with too much light, the melatonin will be suppressed, making us feel less sleepy. Make sure you dim the lights in the house early in the routine and ensure that the bedroom is DARK! It should be so dark that you can’t see your hand in front of your face.

Step 4: Sleep Space

Get your kids excited about their bedrooms again by giving the space a little TLC. Spend an afternoon with your child in their room. Do a deep clean, switch out old clothes that don’t fit, rearrange the furniture, maybe even give it a fresh coat of paint, go shopping for a new bed spread or sheets. This is a great way to emphasize a fresh start to their sleep routine. For quality sleep we want to ensure that the space is:

Dark
Cool (65-69 degrees)
Quiet
Zen (Clean & Calm)

If you need help getting your family’s sleep schedule back on track, I’m always here to help. Book a free discovery call here.