Parents issued warning over why kids should have different bed time this week
It’s that time of year again, with parents now entering the inevitable last-minute rush to sort new school shoes and dig out the lunchboxes from their summertime resting spot - not that you remember where that is, of course.
On top of all that, many kids have shifted into a laid-back bedtime routine (or lack thereof, as it may be) during the holidays, meaning some mums and dads might be bracing themselves at the thought of trying to get them to sleep the night before the return to school.
But one expert reckons there are a number of nifty tricks you can try to make the transition much easier.
Sleep expert Tony Spencer, from Spruce, shared his list of top tips last summer, saying it’s all about starting sooner rather than later.
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"Parents should begin adjusting their children's sleep routines approximately two weeks before school starts,” he said.
“This gives enough time for gradual changes without rushing the process."
In England, Wales and Northern Ireland, many schools are set to return on Monday 2 September, while Scottish pupils went back to classrooms earlier this month.
According to Spencer, there are six things parents can do, starting now.
Establish a consistent pre-bedtime routine
"Start introducing a calming bedtime routine two weeks before school begins,” he said, adding that 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
Spencer believes you should ‘make an effort to get your children outside within an hour of waking’ from mid-August.
“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 sticking their heads out the window for five minutes as soon as they wake up,” he explained.
Gradually adjust sleep and wake times
"Beginning two weeks out, start shifting bedtimes and wake-up times by 10-15 minutes every couple of days," the expert recommended.
"This gentle approach allows the body to adapt more naturally to the new schedule."
Manage screen time effectively
Spencer also believes you should use the two-week transition period to ‘reintroduce stricter screen time limits’.
"Gradually reduce evening device usage and ensure night mode is activated at least an hour before the target bedtime,” he advised.
Address back-to-school anxieties early
Finally, he said: "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."
Jess Hardiman