The brain starts to connect this routine with sleep, so when you go through the steps, it sends out chemicals that help kids fall asleep faster and more reliably. For instance: bath, then teeth-brushing, then book, then lights out. Have a consistent bedtime routine, where kids do the exact same thing every night before bed. YOLANDA EVANS, ADOLESCENT MEDICINE PHYSICIAN Tips for moving up bedtime: “Teens generally go to bed later than young kids and even adults however, they still need eight to 10 hours of sleep each night.” DR. The best way to ensure kids get a solid 10 hours of sleep a night, Evans says, is to establish a routine throughout the summer and especially in the four to six weeks leading up to school. For these teens (and all sleep-deprived kids), it can be extremely difficult to learn, focus or control their moods or behavior.
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That could mean a lot of tossing and turning until they are finally able to drift off - only to wake up a few short hours later, completely exhausted. bedtime for the school year, she says, because the brain isn’t ready to go to sleep. in the summer will have a difficult time switching to a 10 p.m. “Teens generally go to bed later than young kids and even adults however, they still need eight to 10 hours of sleep each night,” says Yolanda Evans, an adolescent medicine physician at Seattle Children’s Hospital.Ī teen who goes to sleep at 4 a.m. Slowly transitioning to an earlier bedtime and wake-up time is especially important for adolescents, whose biology naturally steers them toward a later sleep schedule. There’s an internal rhythm at play that needs to be nudged a little at a time. As many parents know from adjusting to daylight saving time, kids’ bodies and brains don’t just fall asleep because the clock says it’s time. Once the first day arrives, everyone’s feeling ready and not groggy.” ERIN OLLILA, MOM 3. “Now, about one to two weeks before school begins, we move bedtime earlier, which naturally makes morning wake-ups happen earlier. Once the first day arrives, everyone’s feeling ready and not groggy.” “In our house, summer bedtime is always a little later, but years ago it was a struggle to get back into the school schedule,” says Erin Ollila, a mom in the Boston area. Avoid the back-to-school morning chaos by getting your family’s sleep schedule back on track early. If summer mornings are lazy affairs in your house, mornings during the school year can feel downright frazzling. If your child is sad that summer is over, for example, brainstorm summer activities you can still do throughout the school year, or plan a weekend getaway in the fall to a favorite lake or campground. “Any time I can casually bring it up, I talk to my kids a lot about what they’re looking forward to, which friends they’re excited to see, what they’re worried about and how to potentially deal with what they’re worried about,” says Kayla Nordgaard, a mom of three from South Dakota. The first step to transitioning from summer to school: Talk about it.
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Begin the transition process a few weeks before school starts, taking care to make changes little by little to avoid a shock to the system. School is probably the last thing you want to think about in July, but going from summer mode to school mode takes time. Thankfully, there are a few things you or your nanny or sitter can do to make the transition smooth for everyone. Such a big change can be jarring for kids and parents. With school comes stricter wake-up times and packed schedules - not to mention a whole host of new rules and obligations and expectations to juggle. One of the toughest parts of back-to-school season is trading in the light, lazy days of summer for a school year schedule wound tight.