If I could recommend just one thing to help children have a successful school year, it would be this: Sleep.
Sleep, sleep, and more sleep.

Summer is full of late nights, vacations, campfires and relaxed routines. It’s easy for bedtimes to drift later and later. Then suddenly it’s the week before school starts and everyone is wondering how they’re going to be asleep by 8:00 p.m.

Years ago, I read a suggestion to move bedtime earlier by 10–15 minutes each night until you reach your goal. It may work for some families, but it never worked well in our house. I could never quite keep track of the timing, and my kids were mostly confused about the plan!

My advice? Start now.

If bedtime needs to be 7:30 or 8:00, begin the routine today. Read books, tell stories, cuddle and lie quietly together until falling asleep at that time becomes the new normal. One day your children won’t be little anymore. I know bedtime can sometimes feel endless, but those quiet moments together become memories you’ll treasure long after they no longer want you to tuck them in.

Create a Predictable Bedtime Routine
Children thrive on routines. If your child has trouble settling or falling asleep, keep the bedtime routine calm, consistent and predictable.

Some calming ideas include:

  • Lavender sachet
  • Chamomile tea or sachet
  • Soft blankets or favourite stuffed animals
  • Quiet music, if your child finds it relaxing
  • White noise, for some children
  • A warm bath, if it isn’t stimulating for them
  • Gentle stretching
  • Deep breathing
  • A short guided meditation for kids

 

Just as importantly, try to avoid things that can make it harder for the brain to wind down:

  • Artificial food colours
  • Sugary treats close to bedtime
  • Chocolate later in the day
  • Pop or other caffeinated drinks
  • Screens before bed I know — it would be wonderful if one more episode of Paw Patrol helped kids drift off to sleep. Unfortunately, it usually has the opposite effect!

 

Keep It Simple

I found that shorter routines actually worked better for our family. On nights when bedtime included a bath and an exciting story, bedtime seemed to stretch on forever. When we kept it simple — brush teeth, use the bathroom, put on pyjamas, climb into bed and read two short stories (or one chapter when they were older) — everyone settled much more easily.
Simple, predictable and consistent usually wins.

How Kids Describe Being Overtired
One of the things I love about working with children is how honestly they describe what they’re feeling. When kids aren’t getting enough sleep, I’ve heard them say things like:
“My brain is jumping, jumping, jumping.”
“My body feels so jangly.”
“I just want to keep dancing, but I’m so tired.”
“I want to cry.”

Children often don’t say, “I’m tired.” Instead, they may become emotional, hyperactive, distracted or impulsive. Their bodies and brains are asking for the restorative sleep they need.
As the school year begins, remember that good sleep is one of the most powerful ways to support your child’s learning, mood, immune system, growth and overall health. It may not always be easy, but an early, consistent bedtime routine is a wonderful place to start.

Here’s to a healthy, rested and happy start to the school year!

Dr. Kim Callaghan, ND

Vivid Health Toronto