As summer comes to an end and we prepare for the return of fall and back-to-school, many of us are feeling the toll on our sleep.
The lack of consistency and routine during the summer months has disrupted our sleep schedules, resulting in late bedtimes, inconsistent napping, and overall poor sleep quality.
This not only affects adults but also our children, who may experience separation anxiety, meltdowns, and tantrums. Routines and consistency are essential for our well-being, as they provide a sense of security and predictability.
In this article, we will discuss some practical steps to get back on track with sleep routines and ensure a smooth transition into the fall season.
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Plan Ahead and Communicate: Before implementing any changes, it's crucial for the entire family to be on the same page. Partners should sit down together to discuss their expectations and goals for the upcoming fall season. Families should also gather to discuss what "back-to-school" will look like this year. Open communication will help set clear expectations and create a shared understanding of the routines that need to be established.
Gradually Adjust Sleep Schedules: Start adjusting sleep schedules now to align with the fall routine. If your little one has been sleeping later and waking up later, gradually bring bedtimes forward by 15 minutes every three days. Consistently waking them up at the same time every morning will also help regulate their internal clock. Exposing them to natural light during wakeful periods and dimming the lights during wind-down and bedtime will aid in the production of melatonin and facilitate a shift in their sleep cycles.
Additionally, limit electronic device usage at least an hour before sleep to reduce exposure to blue light, which can disrupt sleep.
Establish Consistent Bedtime Routines: Both children and adults benefit from a wind-down routine before sleep. Establish a bedtime routine for your little one, incorporating activities that help them relax and transition to a calmer state. Whether it's brushing teeth, changing into comfy pajamas, or reading a book, consistency is key. Dimming the lights during wind-down and creating a relaxing environment will further aid in falling asleep faster and reducing bedtime battles.
Address Sleep Issues Now: Use this transition period to address any sleep difficulties your child may be experiencing. If they are not sleeping well or waking frequently during the night, take proactive steps to improve their sleep. Seeking guidance and support with sleep planning is essential for success in making these changes. Remember, it's never too early or too late to improve sleep, and it's not a reflection of your parenting skills. Prioritize sleep for the entire family and commit to making positive changes.
As we prepare for the fall and “back-to-school” season, restoring sleep routines is essential for the well-being of both children and adults. By planning ahead, gradually adjusting sleep schedules, establishing consistent bedtime routines, and addressing any sleep issues, we can ensure a smooth transition into the new season.
Remember, prioritizing sleep for yourself and your family is worth the effort, and the positive impact on overall well-being will be undeniable.
THIS is the time to work on sleep. Get started here.
Lil xx
