As the summer holidays draw to a close, parents are faced with the daunting task of re-establishing healthy sleep routines for their children in preparation for the new school year. The lazy days of late mornings are over, and many parents are now grappling with the yearly challenge of transitioning their kids from relaxed summer sleep schedules back to term-time routines.
Research indicates that children aged between four and 11 get an average of just six-and-a-half hours of sleep per night during holidays, compared to seven-and-a-half hours during term time. To help. sleep expert Tony Spencer from Spruce has provided a timeline for parents to follow to ensure their children’s sleep patterns are fully adjusted and ready for the start of the new term, ensuring they are refreshed and well-rested.
Tony Spencer explains that the importance of starting this transition early is key saying; “Parents should begin adjusting their children’s sleep routines approximately two weeks before school starts. This gives enough time for gradual changes without rushing the process.”
For the majority of families in England and Wales, with schools reopening around September 4 or 5, it’s time to start adjusting sleep routines by August 21. Parents in Northern Ireland should begin this process around August 18, as schools reopen on September 1. To assist during this critical two-week period, he recommends five straightforward steps for parents to follow:
- Establish a consistent pre-bedtime routine: “Start introducing a calming bedtime routine two weeks before school begins. This could include reading, puzzles, or quiet play, followed by sleep hygiene tasks. Consistency is key in signalling to the body that it’s time to wind down.”
- Maximise morning light exposure: “From mid-August, make an effort to get your children outside within an hour of waking. This early light exposure helps reset the body’s internal clock, making it easier to adjust to earlier school wake-up times. – even if it is simply sticking their heads out the window for 5 minutes as soon as they wake up.”
- Gradually adjust sleep and wake times: “Beginning two weeks out, start shifting bedtimes and wake-up times by 10-15 minutes every couple of days,” he recommends. “This gentle approach allows the body to adapt more naturally to the new schedule.”
- Manage screen time effectively: “Use the two-week transition period to reintroduce stricter screen time limits,” Tony cautions. “Gradually reduce evening device usage and ensure night mode is activated at least an hour before the target bedtime.”
- Address back-to-school anxieties early: “In the fortnight leading up to school, create daily opportunities for open conversations about any school-related worries,” he suggests. “This can prevent anxieties from building up and interfering with sleep as the first day approaches.”
Tony emphasises that starting these changes two weeks before school begins is crucial. “This timeline allows for a more relaxed transition, reducing stress for both parents and children,” he explains. “It’s much easier to make small, incremental changes over two weeks than to attempt a drastic shift right before school starts.”
For parents who may have missed the two-week mark, Tony offers reassurance. “Even if you’re starting later, implementing these strategies can still be beneficial. Just be prepared to make slightly larger adjustments each day to catch up.”