Back to School Sleep Checklist

It’s summertime! The sun is out longer, pools are open, lake trips are happening, vacations are planned, and sleeping in is the coolest thing to do. But, soon school will resume and kids pleading for “just 5 more minutes” is going to start. It’s a battle that every parent goes through. So, how can you win the back-to-school sleep battle? Here are some tips to make rising and shining easier.

First of all, it’s important to know how much sleep your child needs. How much sleep kids need will vary by how old they are. Kids Health recommends:

Preschool (3-5 years) needs 10-13 hours, including naps
School-age (6-13 years) need 9-12 hours, including naps
Teens (14-17 years) need 8-10 hours

So, what can you do to help your child get the sleep they need to tackle the day when they’ve had a free-for-all sleep schedule over the summer? The most important thing is to ease them back into it. Don’t put them to bed super early the day before school starts and expect them to jump right back into their schedule.

A week before school starts work with your child to set a better sleep schedule for the school year. Every night set an earlier bedtime. This doesn’t have to be drastic. You can do 15-30 minutes earlier each day. Then do the same thing with wake-up times.

Set a good bedtime routine that will help them relax and get ready for bed. Some things you can do for a good bedtime routine are:

Take a warm bath/shower
Read a book
Put away electronics (at least one hour before bedtime)
Limit caffeine
Brush teeth
Pick up toys

Start your routine at the same time each day and be consistent. This will help your child adapt to the schedule.

Create a good sleep environment. Keeping their bedroom dark and at a comfortable temperature is best. You also want to limit the amount of toys on the bed, and store electronics in a different room. It’s important that they have as few distractions as possible when they are going to bed. You also want to keep the room quiet. If your child likes noise, try a white noise machine to help them sleep.

One of the biggest culprits of losing sleep is the mattress. Make sure your child has a mattress that is comfortable, supportive, and will help them fall asleep quickly and stay asleep. Your local Mattress Hub will have a variety of affordable and high-quality mattresses that will make your kid wish it was always bedtime! With our one-year comfort guarantee and free delivery in the state of Kansas, we make buying a new mattress easy and hassle-free.