For many families, fall means a return to school routines and adjusting schedules once again. It's a time of excitement and new beginnings, but it can also bring its fair share of sleep challenges. Here are 5 tips to help you navigate the fall season smoothly while ensuring that both you and your child get the rest you deserve! 5 Tips to FALL back into a great sleep routine:1. Embrace Routine Consistency: As we transition into fall and the school year, consistency is key. Children (even babies!) thrive on routines, and having a consistent sleep schedule can help them feel more secure and well-rested. After 4 months old, it's helpful to set regular bedtime and wake-up times (within a 30 minute range), and try to stick to them even on weekends. This consistency will regulate your child's internal clock, making bedtime and waking up easier. It also helps you better anticipate when naps will be, so you can plan your day accordingly! As a general rule, most kids under age 5 go to bed between 6:30 and 7:30pm, and wake between 6:30 and 7:30am. You want to aim for roughly 12 hours of overnight sleep, or at least 11 hours. So if your child needs to be up by 6am for daycare, you want them down for bed by 7pm latest. For kids under 5 I suggest 8pm as the latest bedtime and 8am as the latest wake time, so as to not mess with their circadian rhythm! However, if you have a newborn, 9-10pm is a common bedtime since they nap so frequently and we want to align their longest stretch of sleep with your sleep as well. 2. Adjust Sleep Duration: As your child returns to school, pay close attention to their sleep needs. Though the total sleep hours differs for every age, they should be getting at least the minimum recommended amount of sleep. Especially during big transitions (that take a lot of processing for little brains!), you want to aim for more than the recommended minimum. Generally, this looks like earlier bedtimes and letting naps run a bit longer, especially during the first two weeks of the transition. Sleep Duration by Age (in 24 hr period): 0-1 months: 16-20 hours 2-3 months: 14-18 hours 4-6 months: 14-16 hours 7-12 months: 13-15 hours 12-24 months: 12-14 hours 2-3 years: 12-13 hours 3-5 years: 10-13 hours 5+ years: 9-12 hours 3. Create a Cozy Sleep Environment: In all seasons it's important to create a sleep-friendly environment. In Fall, that becomes even easier because everything naturally becomes warm and cozy! Ensure your child's bedroom is conducive to sleep by making it dark, quiet (but with consistent white or brown noise playing at 50 decibels or less!), and comfortable (though no blankets or pillows before 12 months of age!). I consider using blackout curtains to block out early morning sunlight a necessity, especially for kids who struggle with early risings! The later sunrise in the Fall does often help those littles sleep in a bit more, at least! 4. Limit Screen Time and Bright Lights Before Bed: The allure of screens can be especially tempting for children during the school year, and equally so for parents who need a break! However, the blue light emitted from screens can greatly interfere with sleep! Plan to turn off all screens and bright lights at least an hour before bed, so as to give those little brains enough time to start producing melatonin! In that final hour, you can swap out screens for fun make-believe activities, puzzles, drawing, and of course getting ready for bed. 5. Bedtime Wind-Down Rituals: Fall evenings can be a perfect time for cozy wind-down rituals. Try incorporating relaxing activities like a warm bath, gentle stretches, yoga or meditation, or calming bedtime stories into your child's routine. For kids who fight getting ready for bed, I love incorporating “Pajama Play!” This is a 15-20 minute playtime that comes AFTER the pajamas, so kids are incentivized to get ready quickly and without fuss. This also allows for the 20-minute recommended minimum of 1:1 time with a parent, if you have the resources to do so! Finishing up the routine with books, a few songs, and turning on the sound machine is a great way to say goodnight so kids sleep all night! Remember that as your child adjusts to their fall schedule, it may take some time for them to settle into the routine. Be patient, stay consistent, and reach out if you have any questions or concerns. I'm here to support you on this journey to well-rested nights and successful school days! Wishing you all the best & lots of rest, Bethany Barba
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AuthorBethany Barba, M.Ed. Archives
September 2023
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