Why you need to start getting your kids to bed early this week, waiting till they’re back at school is too late
AS THE holidays wind down, parents face the challenge of getting children back into a normal bedtime routine following a summer of late nights.
Sleep expert Tony Spencer from Spruce has revealed the timeline parents should use to ensure their kids’ sleep is fully back on track and ready to start the new term fresh and rested.
However, it’s not something you can leave till the last minute as Tony explains the importance of starting this transition early.
“Parents should begin adjusting their children’s sleep routines approximately two weeks before school starts,” Tony advises.
“This gives enough time for gradual changes without rushing the process.”
Tony offers five simple key strategies for parents to implement ahead of their little darling’s return to school.
Establish a consistent pre-bedtime routine
Start introducing a calming bedtime routine two weeks before school begins.
This could include reading, puzzles, or quiet play, followed by sleep hygiene tasks. Consistency is key in signalling to the body that it’s time to wind down.
Maximise morning light exposure
Make an effort to get your children outside within an hour of waking. This early light exposure helps reset the body’s internal clock, making it easier to adjust to earlier school wake-up times.
Even if it is simply leaning out of the window for five minutes as soon as they wake up.
Gradually adjust sleep and wake times
Beginning in the weeks before they go back to school, start shifting bedtimes and wake-up times by 10-15 minutes every couple of days.
This gentle approach allows the body to adapt more naturally to the new schedule.
Manage screen time effectively
Use the two-week transition period to reintroduce stricter screen time limits.
Tips for keeping organised during the summer holidays
IF you aren't sure how to keep organised during the summer holidays, then you've come to the right place.
Senior Fabulous Writer, Sarah Bull, has shared her top tips…
FOOD: One thing I find difficult is keeping on top of my kids’ constant requests for snacks.
Despite the fact they have one break time at school and then lunch, their demands for food during school holidays seem to be 24/7.
To make things easier, I’ve decided to bring in snack baskets for them.
They each have a certain amount of food (the same so that there’s no arguments) and once it’s gone, it’s gone.
Not only does it make my life easier, it teaches them that they have to spread things out – and to maybe see if the ‘hunger signals’ are actually ones of hunger or thirst.
ACTIVITIES: It can be hard to keep your kids entertained – and six weeks can feel like an awfully long time.
One thing to take advantage of is having an outside space. If you have a garden, you can put bikes or scooters in there, or even a trampoline.
It keeps them entertained and also makes sure they’re doing some kind of physical activity every day.
If you don’t have the space for a climbing frame or added activities, why not give the kids a bucket of chalk and get them to draw on the paving slabs?
Or another one I did was to give the kids a ‘magic solution’ I needed painted on the wall (it was just water and washing up liquid) to protect it. They spent a good hour doing that!
CLOTHES: One thing I’ve used from when my daughter, now six, started school is to use clothing drawers for her and my son, who’s 10.
On a Sunday, I put all of their clothes, underwear, socks etc in the corresponding drawer for the week.
Usually it’s uniform, but I still use the drawers during the holiday too.
It just makes things easier, more organised and less stressful – for all of us.
Gradually reduce evening device usage and ensure night mode is activated at least an hour before the target bedtime.
Address back-to-school anxieties early
In the fortnight leading up to school, create daily opportunities for open conversations about any school-related worries.
This can prevent anxieties from building up and interfering with sleep as the first day approaches.