It's hard to believe we are in the last week of August. For many families, the beginning of September means a huge shift in the timing of routines. The past six months have most likely led to later bedtimes and rise times, especially for our teenagers, and it is unfair and unrealistic to expect families to adjust easily and without some sort of practice.
Set yourself up for success by following these steps for a more easeful September:
1) Start by having everyone go to bed 15 minutes earlier every few nights until you reach your desired bedtime (see my recommendations below).
2) Start waking your kids 15 minutes earlier every few days, until you reach your desired wake time, even on the weekend!
3) Open the curtains and get outside first thing in the morning to help shift the circadian clock to an overall earlier schedule.
4) Be firm when devices need to be turned off. Everyone in the family needs a 30-minute buffer period before lights out to transition into a relaxed and calm state of mind necessary for the sleep process.
5) Refer to the chart below and layout the timing expectations for the whole family. Everyone always does better when they know what to expect. Furthermore, having a family discussion on the importance of sleep, and how it truly is a superpower for better learning, emotional well-being and sports performance, can do wonders for motivating kids to get into bed at an appropriate hour.
6) Finally, remember that consistency is key! The more regular your bedtime, the easier it will be to fall asleep and stay asleep.
Sleep Recommendations and Age-Appropriate Bedtimes for Families
Nighttime (hrs) Daytime (hrs) Bedtime
2 years 11 2 (1 nap) 7:30 pm
3-4 years 10.5 1.5 (1 nap) 7:30-8 pm
5-9 years 10-11 0 7:30-8 pm
10-13 years 10 0 8:30-9:30 pm*
14+ years 8-10 0 9:30-11:00 pm*
* Work backwards from your ideal morning wake. For example, if you have a lower sleep needs 15-year old, that needs to be up by 7 am for school, they need to be asleep by 11 pm. This means that devices should be off by 10:30 pm. A higher sleep needs adolescent may need to be asleep by 10 pm.
Sleep is truly the foundation for overall health and well-being. It is especially important for adolescents and children. They need sleep to grow, to heal, to focus in school, for memory retention and to help them process and manage emotions. Sleep is also an essential component for a strong immune system and maintaining a healthy weight. As we begin a new season, practice prioritizing sleep in your family!
Thank you for reading!
Jessica
Photo Credit: @sarahtacomaphotography