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  • Helping Kids Get the Sleep They Need: A Back-to-School Sleep Guide

    agosto 08, 2025 4 lectura mínima

    Helping Kids Get the Sleep They Need: A Back-to-School Sleep Guide

    Ah, back-to-school season. The smell of freshly sharpened pencils, new lunchboxes, and… sleepy-eyed kids trying to remember how to wake up before 9 a.m.

    If the summer break turned your little one into a night owl, don’t worry, you’re not alone. Many parents are wondering how to guide their children back into healthy sleep routines that support their growth, learning, and overall well-being.

    The good news? With a few thoughtful changes and some cozy rituals, getting your kids back on track can be gentle, natural, and even enjoyable.

    Why Sleep Matters for Kids (and the Grownups Who Love Them)

    According to the folks at The Society of Behavioral Medicine, sleep isn't just downtime, it’s prime time for your child’s brain and body to recharge and grow. It helps with everything from staying focused at school to managing emotions, boosting immunity, and reducing the risk of anxiety and depression. (Stager, Caldwell, Bates, & Laroche, 2023)

    But here’s the kicker: the CDC found that about one-third of kids in the U.S. aren’t getting the sleep they need. (Wheaton, Claussen, 2021) That's a big deal. As much as we cherish playtime, dance parties, and bedtime giggles, a consistent and quality sleep routine is a gift that keeps on giving for everyone in the household.

    How Much Shut-Eye Does Your Child Need?

    Every kiddo is different, but here’s a handy guide based on age from the American Academy of Sleep Medicine, 2016:

    • Under 1 year: 12–16 hours (including naps)
    • Ages 1–3: 11–14 hours
    • Ages 3–6: 10–13 hours
    • Ages 6–13: 9–12 hours
    • Ages 13–18: 8–10 hours

    If you're wondering whether your child is getting quality sleep, look for signs like energy during the day, the ability to focus in class, and a reasonably cheerful morning mood.

    Cozy bedtime with toddler

    Back to School = Back to Bedtime

    If summer break had your kids staying up past sunset and sleeping in like teenagers on a Saturday, it’s time to gently reel in that bedtime. Pediatricians at Boys Town Pediatrics suggest starting this process a few weeks before school begins (Amstutz, 2023). Here’s how:

    • Move bedtime and wake-up time 15 minutes earlier every few days.
    • Keep mornings active and fun. A morning trip to the farmers’ market, anyone?
    • Avoid the temptation to let them “catch up” on sleep on the weekends. Routine is key.

    And don’t fret, it’s never too early to start these habits to make the school year start easier. Start now, keep it consistent, and remember, kids are more adaptable than we sometimes think.

    Crafting a Soothing Sleep Routine

    We know they need more sleep, but how does one get into the habit? A good bedtime routine works like a charm. They're comforting, familiar, and oh-so-effective. We recommend including calming activities such as:

    • A warm bath or shower
    • Brushing teeth and washing up
    • A snuggle and a bedtime story
    • A consistent wind-down activity: reading, journaling, or chatting about your day.
    • Soft music, but skip those screens (we’ll explain why in a beat)

    Bonus tip: Keep bedrooms cool and dark for the best quality sleep. Try blackout curtains - because the summer sun shouldn’t keep you from a consistent routine. You can also incorporate a sound machine, or our favorite: a bedtime-ready wool mattress topper.

    reading bedtime story with kids

    Technology and Sleep: Keep the Blue Light at Bay

    This one’s a biggie. Research has shown that screens such as TVs, tablets, or phones, can disrupt the body’s natural melatonin production and delay sleep. (Lee, Matsumori, Nishimura, K., Nishimura, Y., Ikeda Eto, Higuchi, 2018) Encourage your child to power down electronics at least one hour before bedtime and replace that screen time with something quiet and restful.

    Need help weaning off the screen? Try a nightly “tech tuck-in” and put the devices to bed in a separate room.

    Other Sleep-Smart Tips

    Make that bed a cozy haven – a place they can’t wait to tuck into at night! Favorite blankets or stuffed animals that stay there throughout the day will have little kiddos ready to dive in.

    Get moving during the day – from family walks to dance breaks, daily activity makes bedtime smoother.

    Skip the late-day caffeine – this is important for us adults too, but keep a special eye on those teens. Even that innocent soft drink can sneak in some unwanted stimulation.

    Don’t overschedule – Keep evening activities from ending too close to bedtime. Nothing’s worse than trying to get a keyed-up kiddo down for the night!

    Family reading in bed

    Changes for the Whole Family

    As with most things in parenting, kids learn from what we do, not just what we say. If they see you prioritizing sleep, sticking to a relaxing nighttime routine, and taking breaks from screens, they’re more likely to follow suit.

    So, grab that herbal tea, pull out your favorite bedtime book, and lead your little ones into the land of dreams.

    Sleep isn’t just about rest; it’s about important restoration. As the seasons shift and school bells ring again, let’s make sure our children are getting the deep, nourishing sleep they need to thrive.

    Sweet dreams from all of us at Holy Lamb Organics. 🐑


    Sources:

    1. Stager, L., Caldwell, A., Bates, C., & Laroche, H. (2023). Helping Kids Get the Sleep They Need.  (https://www.sbm.org/healthy-living/helping-kids-get-the-sleep-they-need?gad_source=1&gad_campaignid=1678273678&gclid=CjwKCAjwv5zEBhBwEiwAOg2YKHpocD-Zqzer_zvBhOfWlPs2Mruop3CpFQFFHPsAQ5u865mVfew99hoCERkQAvD_BwE)

    2. Wheaton AG, Claussen AH. Short Sleep Duration Among Infants, Children, and Adolescents Aged 4 Months–17 Years — United States, 2016–2018. MMWR Morb Mortal Wkly Rep 2021;70:1315–1321. (http://dx.doi.org/10.15585/mmwr.mm7038a1)

    3. Paruthi, S., Brooks, L. J., D'Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6), 785–786. https://doi.org/10.5664/jcsm.5866 

    4. Kent Amstutz, D.O., Boys Town Pediatrics. Establishing a Back to School Bedtime. (https://www.parenting.org/article/Pages/establishing-back-school-bedtime.aspx?utm_source=google-ads&utm_medium=pmax-grants&utm_id=22766903882&utm_term=&utm_campaign=PMax-Grants-Parenting.org-General&gad_source=1&gad_campaignid=22760858595&gclid=CjwKCAjwv5zEBhBwEiwAOg2YKC19BGoqZJOxwavaCf0HuI_qAFOgHaLq4ZLmcVaZzDe3OgzsrvBenBoC38wQAvD_BwE)

    5. Lee, S. I., Matsumori, K., Nishimura, K., Nishimura, Y., Ikeda, Y., Eto, T., Higuchi, S. (2018). Melatonin suppression and sleepiness in children exposed to blue-enriched white LED lighting at night. Physiological Reports. 6(24), e13942. (https://pubmed.ncbi.nlm.nih.gov/30556352/

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