Good sleep is essential for children’s and adults’ overall health and well-being. As Oklahoma families prepare for the new school year, adjusting child sleep routines for the school year to fit school schedules and the unique Oklahoma climate can help ensure everyone gets the rest they need. Establishing child sleep routines for the school year is key to helping your children perform well academically and maintain their overall health. Here are some tips to help you and your family establish healthy sleep habits.
Understand Oklahoma’s School Schedules
Oklahoma’s school schedules vary. Some start as early as 7:30 a.m., so children often need to wake up early to prepare for school. Establishing a consistent bedtime routine is crucial for child sleep routines for the school year.
Transition to School Bedtimes
- Gradual Adjustment: A week before school starts, start adjusting your child’s bedtime gradually, about 10-15 minutes earlier each night. This helps their body clock adapt slowly. Learn more about adjusting sleep schedules.
- Consistent Routine: Maintain a consistent bedtime routine with calming activities like reading or a warm bath. This signals to the body that it’s time to wind down.
- Bonus Tip for Creating a Bedtime Routine: I like to gift both my girls a new lotion, which they rub on their hands and chests before bed. They enjoy this, making the bedtime routine something they look forward to. It includes their “safe skincare routine” and calming lotion.
Adapt to Oklahoma’s Climate
Oklahoma experiences a wide range of temperatures, which can impact sleep quality. Hot summer nights can be particularly challenging, but there are ways to keep cool and comfortable.
Create a Sleep-Conducive Environment
- Optimal Temperature: Keep the bedroom cool. The ideal sleep temperature is between 60-67°F. Use fans or air conditioning to maintain this temperature. Why sleep temperature matters.
- Bedding Choices: Choose lightweight, breathable bedding to help regulate body temperature. Cotton sheets are a good option for hot nights.
- Block Out Light: Use blackout curtains to block out early morning sunlight that can disrupt sleep.
- Good Noise: If your child doesn’t like the silence, you can turn on a sound machine. While I personally like Brown Noise, my oldest prefers waves. I use an app on my phone, and my daughter plays it through her Alexa.
Healthy Sleep Habits for Different Age Groups
Young Children (PreK to 1st Grade)
- Routine Is Key: Young children thrive on routine. Stick to a consistent bedtime and wake-up time, even on weekends. This is essential to establishing child sleep routines for the school year.
- Limit Screen Time: Avoid screens at least one hour before bedtime, as the blue light can interfere with the production of melatonin, the sleep hormone.
Grade School Children (2nd to 5th Grade)
- Encourage Physical Activity: Ensure your child gets plenty of physical activity during the day, but avoid vigorous exercise close to bedtime.
- Homework and Bedtime: Set a specific time for homework that does not interfere with their sleep schedule, reinforcing effective child sleep routines for the school year.
Middle Schoolers (6th to 8th Grade)
- Manage Stress: Middle schoolers often face increased academic and social pressures. Encourage relaxation techniques such as deep breathing or mindfulness before bed.
- Healthy Diet: Avoid heavy meals and caffeine close to bedtime, as these can disrupt sleep. More middle schoolers are starting to add energy drinks to their routines. Not only are they not safe for a growing body, but they will also cause big issues when trying to fall asleep.
- Tech Sleep Mode: I know you might get some grumbling, but use your parental access and set a routine for ALL of the devices (don’t forget tablets and laptops) to shut down or to only be able to call or text select numbers after 8 p.m. (or whatever you see as reasonable).
High Schoolers (9th to 12th Grade)
- Promote a Sleep-Friendly Lifestyle: Encourage your teen to avoid caffeine and energy drinks, especially in the afternoon and evening.
- Set Boundaries with Electronics: Establish a rule for no electronic devices in the bedroom or set a specific time for all devices to be turned off. You can also encourage them to turn on the Sleep mode to stop notifications from waking them up throughout the night.
Additional Tips for the Whole Family
- Lead by Example: Children often mimic their parents’ habits. Set a good example for your children by prioritizing your sleep and maintaining a consistent routine.
- Family Wind-Down Time: Consider implementing a family wind-down time during which everyone enjoys relaxing activities like reading or listening to calming music.
- Monitor Sleep Patterns: Keep track of your family’s sleep patterns and adjust as needed to ensure everyone gets enough rest. Monitoring and adjusting child sleep routines for the school year can be particularly beneficial.
» » » » » » » » » » RELATED READ: Ace Your Kid’s Back to School Checklist « « « « « « « « « «
As you prepare for the new school year, make it a priority to ensure everyone gets enough sleep. This will help your household tackle each day with energy and enthusiasm. By incorporating these tips, Oklahoma families can navigate the challenges of maintaining healthy sleep habits, ensuring a smoother transition into the school year, and enjoying better overall health.
For additional support, check out this article on moms of kids with sleep struggles.
The opinions expressed in this post are those of the author. They do not necessarily reflect the official policy or position of OKC Mom, its executive team, other contributors to the site, its sponsors or partners, or any organizations the aforementioned might be affiliated with.
