“Let them sleep, for when they wake they will move mountains.” - Anonymous

I hope everyone is enjoying their summer break! I have adored spending extra time with my family and cleaning out every nook and cranny of my house - thank you, Marie Kondo, for the inspiration!

If you are anything like me, you have let your normal routines relax just a bit since June 1. Not a problem, right? Except for one thing ... getting back on track once school begins. If you have never had a regular bedtime routine, or just need to get yours back before school, I have some ways to help! I realize this might be classified as something easier said than done because even though my kids are no longer little, the struggle is still just as real! 

So, we all know better sleep leads to happier, healthier kids (and parents), but how do we accomplish that?

Find Your Individual Bedtime Routine

Let me start by saying, while I don't think there is a "magic formula" for getting your child to sleep, there is some solid evidence that providing a structured routine should make things a little easier. I know I definitely fall asleep better when I have the opportunity to follow the same routine. But finding what works for your family is an individual decision. What works for one household, may not work for another.

I have friends who swear by using essential oils to create a relaxing sleep environment. Others find music soothing works well. According to the website, Café Mom's, parents have found that running the vacuum, utilizing white noise and even singing B-I-N-G-O, over and over, are just some unique ways parents have been able to get their child to sleep!

My Family Routine

My children were both very different in their bedtime routine needs. I wish I could say I figured that out right away, but it wasn't always easy for me! I always thought since a bath, book, and bedtime snuggles worked for my oldest, that my youngest would follow suit. I couldn't have been more wrong! I found that every child has individual needs and preferences. Books on CD, a small fan, and the perfect room temperature still seem to do the trick.

How Much Sleep Does Your Child Need?

The first step in developing a bedtime routine is determining how many hours of sleep your child needs. According to The American Academy of Pediatrics, here are some guidelines:

• “Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health."
• "Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours on a regular basis to promote optimal health."
• "Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health.”

A Little Bedtime Routine Research

In thinking about this topic, I not only did some "Google" research, but also read some actual books, and sought out advice from the professionals on this topic. Ain't Misbehavin', by Alyson Schafer and The Happy Sleeper, by Heather Tugeon and Julie Wright not only provided great ideas, but some reassurance that developing a successful bedtime routine is possible!

Even though we are past the "baby stage" in our family, I enjoyed learning about the "science" behind developing good sleep habits. The Happy Sleeper also had some great ideas for providing optimal sleep for parents, in fact, there was an entire chapter dedicated to helping parents become their best-rested self.

Ain't Misbehavin' was a delightful read, as it was comic relief for the parent who is looking for lighthearted advice. I liked the straightforward thought, "that we have to separate our sleep needs from sleep wants and work toward developing good sleep habits for everyone in the family." (p. 27) I also liked how this book sees children "as being very capable, and that only good things result when parents are able to set reasonable boundaries and enforce them." (p. 28)

What the Experts Recommend for Bedtime

Experts support the idea that families should find what works best for their child(ren) and family and develop a  customized routine based on those needs.

A recent study out of the University of British Columbia highlighted the importance of reducing screen time before bed and spending time together, as a family, to help your child unwind. 

An article on Web MD suggests a routine as simple as brushing teeth, washing up, putting on pajamas, and reading together, can benefit your child and lead to better sleep habits.

I found some really great book suggestions by simply entering "bedtime" into the search box on the St. Joseph County Public Library website. Similar searches can be done on Goodreads, Amazon and other websites. Here are some titles I found:

• Bedtime for Baby Shark, Scholastic
• One Minute till Bedtime, by Kenn Nesbitt 
• Pete the Cat and the Bedtime Blues, by Kimberly and James Dean
• Buddy's Bedtime Battery, by Christina Geist 
• Nighttime Symphony, by Timbaland, Christopher Myers
• Bedtime for Little Bulldozer, by Elise Broach

Healthychildren.org also suggests a simple routine that includes brushing teeth, reading a book, and having an established bedtime will help your child fall asleep. 

Dr. Suresh Kotagal, a Mayo Clinic pediatric neurologist and sleep specialist, gives these three tips for creating a smooth bedtime transition: 

1. Have a fixed morning wake-up time 
2. Avoid napping during the day
3. Exercise throughout the day

You Are Not Alone in Your Quest for Good Sleep

Whether you have found what works for your family, or are still searching for better sleep solutions, know that you are not alone. In this digital age, advice and help is available day or night, pun intended! You can find reassurance that you are in good company, no matter where you might be in your journey. 

I love this quote from a Wirecutter article, "Once you become a parent, a full night's sleep can feel like a precious gift." I find this to be true whether you are a parent to a young child, who struggles to sleep through the night, a school-age child who finds it difficult to fall asleep, or a parent of a big kid who stays up too late due to school demands or social obligations.

I wish everyone the best of luck as we get ready to begin a new school year. Goodnight, sleep tight, and we'll see you soon!

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 About the Author

Andi Gratrix

Preschool 4/5 Teacher

agratrix@stanleyclark.org