10 Ways to regulate your child’s sleep cycle in the new school year

10 Ways to regulate your child’s sleep cycle in the new school year

Author -  GoodHealth

Summer holidays often consist of a more relaxed household than other times of the year. Longer days with a flexible schedule can mean children are having more screen time than usual, eating dinner later, and going to bed well past their bedtime. While all these things may be enjoyable for both parents and children, it can dysregulate sleep-wake cycles and can lead to reduced attention spans and heightened emotions. With the new school year upon us, now is the time to explore new habits and create a routine that will help your children get back into their normal bedtime, wake feeling well rested and in control of their day, in time for the new school year.

You can listen to this article here:

Good bedtime routine.jpg

Here are some tips:

  1. Create a regular bedtime so that sleep hormones regulate themselves ensuring that children will get to sleep quickly, and wake feeling revived.
  2. Take the children out to exercise in the evening and help burn off energy. Ensure this is 2 hours before bedtime so that they don’t become over stimulated. 
  3. Reduce screen time and avoid devices in the evening so that the blue-light does not keep them awake.
  4. Avoid eating 2 hours before bedtime as this raises blood sugar levels and may cause the body to wake in the middle of the night when blood sugar drops.
  5. Use calming essential oils such as lavender, chamomile, sandalwood or ylang ylang to help promote relaxation. These can be used in a diffuser, as a pillow spray or in the bath.
  6. Alternatively use stimulating essential oils such as lemon, peppermint or fennel to help relieve morning drowsiness or irritability.
  7. Ensure children are consuming DHA, an essential fatty acid found in oily fish, as this has been found to improve sleep quality, length and reduce night-waking.
  8. Incorporate little meditation sessions at the beginning or end of the day to help to promote relaxation, mental clarity, balance emotions and leave children feeling refreshed and calm. It can be as small 5-10 minutes time frame due to childrens’ naturally short attention spans. It is better to allow small sessions for them, this tends to work best.
  9. Encourage children to notice the sunrise and sunset so that as the day goes by, they are aware when it is time to wind down.
  10. Keep bedrooms dark and cool to improve sleep quality and maintenance throughout the night. 

new school year tips.jpg

Incorporating simple habits is a great way to get the whole family back into a routine and help children ease back into school. Not sure what habit to incorporate first? Choose one that you are likely to stick to, and one that your child wants to do. When you incorporate good habits into your own life, children will mimic these behaviours and follow suit. Similarly, giving children the option can help improve their sense of ownership and make them committed to incorporating these practices as part of their routine.


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10 Ways to regulate your child’s sleep cycle in the new school year

Summer holidays often consist of a more relaxed household than other times of the year. Longer days with a flexible schedule can mean children are having more screen time than usual, eating dinner later, and going to bed well past their bedtime. While all these things may be enjoyable for both parents and children, it can dysregulate sleep-wake cycles and can lead to reduced attention spans and heightened emotions. With the new school year upon us, now is the time to explore new habits and create a routine that will help your children get back into their normal bedtime, wake feeling well rested and in control of their day, in time for the new school year.
You can listen to this article here:

Good bedtime routine.jpg

Here are some tips:

  1. Create a regular bedtime so that sleep hormones regulate themselves ensuring that children will get to sleep quickly, and wake feeling revived.
  2. Take the children out to exercise in the evening and help burn off energy. Ensure this is 2 hours before bedtime so that they don’t become over stimulated. 
  3. Reduce screen time and avoid devices in the evening so that the blue-light does not keep them awake.
  4. Avoid eating 2 hours before bedtime as this raises blood sugar levels and may cause the body to wake in the middle of the night when blood sugar drops.
  5. Use calming essential oils such as lavender, chamomile, sandalwood or ylang ylang to help promote relaxation. These can be used in a diffuser, as a pillow spray or in the bath.
  6. Alternatively use stimulating essential oils such as lemon, peppermint or fennel to help relieve morning drowsiness or irritability.
  7. Ensure children are consuming DHA, an essential fatty acid found in oily fish, as this has been found to improve sleep quality, length and reduce night-waking.
  8. Incorporate little meditation sessions at the beginning or end of the day to help to promote relaxation, mental clarity, balance emotions and leave children feeling refreshed and calm. It can be as small 5-10 minutes time frame due to childrens’ naturally short attention spans. It is better to allow small sessions for them, this tends to work best.
  9. Encourage children to notice the sunrise and sunset so that as the day goes by, they are aware when it is time to wind down.
  10. Keep bedrooms dark and cool to improve sleep quality and maintenance throughout the night. 

new school year tips.jpg

Incorporating simple habits is a great way to get the whole family back into a routine and help children ease back into school. Not sure what habit to incorporate first? Choose one that you are likely to stick to, and one that your child wants to do. When you incorporate good habits into your own life, children will mimic these behaviours and follow suit. Similarly, giving children the option can help improve their sense of ownership and make them committed to incorporating these practices as part of their routine.


10 Ways to regulate your child’s sleep cycle in the new school year

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