For families with younger kids, the “slow and relaxed” summer will soon become a busy, packed back-to-school season. This transition can be hard on their sleep, a crucial factor for their health and well-being. While schedule changes are never easy, here are five ways to help minimize bedtime disruptions this school year.

1. Establish a Consistent Routine:

Consistency at bedtime helps children wind down and signals to their bodies that it’s time to sleep. This routine should be calming and predictable, tailored to your child’s preferences and age. Perhaps it’s a warm bath, reading bedtime books, listening to lullabies, and being tucked in. Doing the same pattern each night helps regulate their internal body clock, making it easier to fall asleep and wake up refreshed.

2. Create a Comfortable Sleep Environment:

Like adults, kids can overheat, get too cold, or toss and turn while they sleep, resulting in dreaded night wake-ups at 3am (been there, done that!) Ensure your child’s bedroom is conducive to sleep with the following.

  • Bedding: Avoid night sweats by choosing soft and breathable materials such as 100% cotton percale sheets, lightweight cotton blankets, and comfortable pillows that provide adequate support. Steer clear of polyester or microfiber, as those fabrics trap heat and feel scratchy. (And yes, we use our company products for our kids, and they sleep very well with them!)
  • Temperature: Maintain a comfortable room temperature between 68-72°F (18-21°C). We use a smart thermostat monitor to ensure their room doesn’t get too cold or hot. During warmer months, fans or air conditioning can circulate air and keep their room cool when windows are shut.
  • Lighting: Blackout curtains or dim night lights will eliminate bright sunlight and encourage a dark and soothing sleep environment. Using soft lamps during your bedtime routine will help signal their body to produce melatonin, a hormone that regulates sleep.

3. Promote Relaxation and Comfort:

Getting cozy, relaxed, and winding down from a busy day is the primary goal of a bedtime routine. You want your kiddos to feel sleepy and ready for bed! These tricks can help:

  • Comfort Objects: Kids that are old enough can have a favorite stuffed animal, blanket, or pillow in bed with them – these provide comfort and a sense of security. Having something to hug or hold onto at night can really help them sleep better!
  • Noise: Minimize outside sirens, loud TV, or any other harsh, disruptive sounds by playing ambient nature scapes, white noise machines, soft lullaby music, or running fans. Our kids are so used to the ocean waves setting on their sound machine that it makes them sleepy as soon as they hear it!
  • Socks and lightweight clothing: The last thing you want is your kiddo waking up crying in a sweat because they’re too hot. The key is breathable clothing—just like their bedding! Avoid polyester pajamas; look for 100% cotton fabrics when possible. And consider putting on socks to keep their toes warm and cozy. Our toddler sleeps significantly better (aka through the night) with socks on. 

4. Take away electronic devices:

For those with older kids, be sure to remove those iPads, phones, and Nintendo Switches from their rooms at least 30 minutes before bedtime. Studies have shown that blue light emitted from these devices will stimulate their brains instead of wind them down – making it much harder to fall asleep. Encourage them to read a book, journal, or sketch on their own, or bond with your kiddo by reading or listening to age-appropriate audiobooks, podcasts, or music together. You can even play them a kids meditation via the Calm Kids app – learning to breathe and relax are valuable skills they’ll greatly benefit from as they grow.

5. Encourage a consistent wake-up routine:

Much like going to bed, waking up should also be consistent. We use a “wake up” light that glows green when it hits the time we’ve set it for. Kids love seeing the light turn colors, and it lets them know it’s time to get up. Open the shades to let sunlight in, open the windows to let fresh air in, and happily say Good Morning with hugs and smiles so they’re excited to begin their day!

Lastly, an easy, nutritious breakfast will help them feel good and provide much-needed energy to fuel their busy school morning. We do simple things like plain yogurt with jam, scrambled eggs, and oatmeal with fruit or granola, along with milk and water. Simple and quick, yet healthy and delicious!