It seems that every year, long after the first school bell has rung, summer sleep schedules still linger on, and on, and on. My kids are getting older (11 and 8), so it’s getting harder to wrangle them into bed while it’s still light outside. And that comes back to haunt everyone when the alarm goes off the next morning.
What to do? (Taking comfort in knowing you’re not alone just isn’t enough.) The best way of getting out of an old routine is, of course, starting a new one. And September really is the perfect time to hit the refresh button. Behavioural therapist Lesley Barreira is a pro at navigating sleep problems in kids, and offers some easy and effective tips in the video.
Interestingly, research has found that many of the behavioural approaches she suggests are the best way to fix sleep problems in kids. But if you find that issues persist over time, or if your child consistently kicks their legs or catches their breath during sleep, it’s a good idea to make an appointment with your family doctor. There could be other health issues at play that need to be ruled out.
Your kids might resist the changes you bring in at first, but Barreira insists life will get a lot easier (and restful) if you are consistent. That means the weekends too! I’ve also told my kids that extra bit of sleep is a good time to dream about the next long weekend, family holiday or birthday party. It’s not an official strategy, but it works for us.
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Tips for Parents:
back to school, back to sleep
Proper amounts of sleep can improve your child’s mood, energy and learning.
School-aged children will need 10-13 hours of sleep every night.
Signs of sleep deprivation:
hyperactivity, irritability, difficulty paying attention, the need for naps throughout the day, having a hard time waking up
Promoting good sleep habits:
Keep routines consistent, increase daytime physical activity, keep bedroom cool, dark and quiet, Avoid heavy meals and caffeine in evening, reduce screen time
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