Fall Frenzy: Sleep Tips Edition 

As the leaves begin to change and the school year swings into full gear, it’s the perfect time to set your family up for restful nights. We’re here to ensure your little one’s sleep routine is as crisp as those freshly sharpened pencils! 

Back-to-school season brings new routines, which can often disrupt sleep. But with a few tweaks, you can make the transition smoother. Here are some practical tips:

Maximize Daylight Exposure

As the days shorten and daylight decreases, your child’s sleep may feel out of sync, leading to later bedtimes or difficulty falling asleep.

Expose your little one to sunlight in the late afternoon and early evening to help regulate their circadian rhythm. For older kiddos, outdoor play or walks after school can be great for this. If sunlight isn’t plentiful, consider using light therapy or increasing exposure to bright indoor lighting to mimic natural light. As bedtime approaches, create a clear contrast by dimming the lights and avoiding screens, helping to cue their body for sleep.

Gradual Adjustments

With school back in session, many children face new wake-up times and more structured days. This can throw off their natural sleep-wake rhythm, especially after the laid-back days of summer.

If mornings feel rushed, use visual aids like a morning checklist to keep things on track while ensuring enough sleep overnight.

A Consistent and Calming Bedtime Routine

With busy days packed with school and activities, children might resist going to bed, especially when they’re overstimulated or overtired.

A reliable bedtime routine is key to signaling that it’s time to wind down. About 30 minutes before bed, engage in calming activities such as reading, listening to soft music, or even a gentle bedtime yoga session. Avoid stimulating activities like screen time or vigorous play. Incorporating a warm bath or dim lights during this time can also cue their body to relax. Make sure the bedroom environment is cool, dark, and quiet.

Set Clear Expectations and Encourage Sleep Independence

After a relaxed summer, it can be hard for kids to adapt to more structured days and earlier bedtimes.

Talk to your child about the importance of sleep and why you’re changing their routine. Giving older children more independence in their sleep routine, such as letting them choose their pajamas or pick the bedtime story, can help them feel more in control. If they’ve been needing help falling asleep, consider gradually increasing the time they spend falling asleep independently by gently returning them to their bed and/or using positive reinforcement charts.

Adjust the Environment and Sleep Schedule

Sometimes, adjusting to the fall schedule results in children waking up earlier than usual, especially as they acclimate to new bedtimes.

If your child is waking up too early, consider darkening their room with blackout curtains to block out early morning light. If they still wake up early, encourage quiet independent activities like books, drawing, colouring, knitting or whatever helps them feel calm.BackToSchool BabySleepTips FallRoutine ToddlerSleep SleepConsultant BabySleepLove SleepTraining SleepSolutions FallTransition ParentingHacks SleepStruggles KidsSleep ToddlerMom BackToSchoolPrep CircadianRhythm HealthySleep BabySleepHelp SleepConsulting BackToSchool2024 SleepRoutine ToddlerParenting SleepAdvice SleepSupport MotherhoodJourney FamilySleep