UK sleep consultant Lisa Gargaro Sleep Co = back to school tips for sleep.

These essential top tips guide for those back to school sleep with the top tips for parents. To help with sleep once the kids are back at school.

8 top tips for back to school sleep

Can you believe it’s September! For some parents, that means back to school, especially in Cyprus & the UK as most schools have started! Some will be going back to school and getting back into the routine. Some moms and dads will have to move their days around for dropping off and picking up the kids at school, after school sports and activities, packing lunches, and the dreaded homework!

For those of you with kids, back to school time means we get back onto a nice, predictable schedule. Or so we hope.

The first few weeks after the kids get back to class can be a little irregular usually, because we’ve bee

n letting them stay up late. With the help of the back to school sleep tips, we can help you get sleep back to the right place.  

Returning them to a proper schedule can be a bit of an ordeal, but don’t worry. I’ve got you covered. Here are a few strategies to get your little ones’ snooze cycle back in sync.

• Don’t wait until school starts.

Two months of late bedtimes aren’t something you can just snap back from in a night. Your child is going to need some time to adjust, so two weeks before school gets back in, start moving bedtimes back by 15 minutes every four nights or so.

• Set a timer.

A timer is an excellent way of deflecting the blame away from you. After all, it’s not you hustling them to get to bed. It’s the timer! It can also be a fun challenge for them to get ready before it goes off. Put a sticker on the calendar for every night they beat the clock, and offer a reward for an entire week.

• Turn off those screens

No Computer, TV, and phone screens all emit blue light, which tricks our internal clocks into thinking that it’s still daytime. If you want my advice, power down the electronics at dinnertime and keep them off until the next morning. (This goes for parents too!)

• Routine, routine, routine

It doesn’t matter if your child is going into grade one or grade 12. A good sleep routine is essential. It’s not just about getting them physically ready for bed. The periodic signals their brain that bedtime is approaching, and the mind starts shutting down in preparation for sleep.

• Schedule an appropriate night.

Every child is different, so you probably have a good idea when they should go to bed. By doing so, it is provided, of course, that your vision is 8:00. “Well,” I can hear some of you saying, “my child usually doesn’t get tired until around ten or 10:30, so I figure…” Let me just stop you right there. 8:00 every night. Full stop. No later. Kids need at least 10 hours of sleep a night, so unless you can wake them up and get them ready for school in half an hour, 8:00 it is.

• Keep the room fresh and dark

The sun is still staying up late and getting up early through September, so make sure the blinds in your child’s room are blocking it out. The sun also has a habit of heating the bedrooms, so set the thermostat somewhere between 60 and 70 degrees an hour before bedtime.

• Allow some reading time

Whether you’re reading to your kids or they’re reading on their own, a half-hour of book time is a great way to wind down before going to sleep. The repetitive eye motion and low- level brain activity is a natural sedative. (Which is why so many of us find ourselves falling asleep while reading to our kids.

• Remove temptation

Older kids with cell phones can tempt a sneak a few extra minutes of text messaging or web surfing if they’ve got their phones in their rooms with them. Keep their chargers in the kitchen and get them to plug in before bed.

Simply follow  the top tips for back to school sleep

Follow these 8 top tips for back to school sleep, and you will see improvements I promise you.

If you still need help getting back in a routine, book a free call with me today and let’s get started before the lack of sleep starts to affect everyone’s work & home life too!

 8 top tips for back to school sleep  

My programs include Adult sleep, Children, toddler, Infant, and newborn baby sleep