7 tricks to getting kids back on a school-friendly sleep schedule

Exhausted by the idea of getting the kids back into the school routine? We’ve got it sorted.

School holidays have been soooooo chilled. The kids can sleep in for a bit, there’s no rush to get dressed in the morning and bedtime is whenever. Until school goes back and your children don’t want to get up, they think bedtime is optional and you’re pulling your hair out.

Now is the time to get kids back onto a school-friendly sleeping schedule with these 7 easy tips:

1. Get them up early tomorrow morning

A common mistake parents make when moving back to a school-friendly sleeping schedule is to wait until the night before, but most children would have slept in that day. They’re not ready for their usual bedtime. So wake them up early tomorrow morning so they are tired, but not too early that they have a nap which will really make it difficult to go to bed on time.

This morning I woke my children up at 6.30, which is our usual wake up time on school days. Sure I robbed myself of a sleep in but kids need a few days to get used to a new routine. Plus, many children don’t look forward to returning to school and will link an early bedtime with a punishment, and blame school.

2. Know your children’s ‘wake up’ personalities

I wake my children up in stages. When I first returned to work I used to run around the house in a mad panic which was a horrible way for them to start their day.

I get up at 6 and at 6.30 open their blinds to let in some natural light. This normally wakes up my five-year-old Giovanni who shuffles into the lounge room and flops back down on the lounge. I get in the shower and as I step out I call my nine-year-old Philip to come and have a shower. This is the only way to get him out of bed in the morning. The little ones have their showers the night before.

My four-year-old daughter Caterina is the most difficult to rouse but turning her favourite TV shows on loudly usually does the trick. At the moment the TV show most likely to get her out of bed is My Little Pony.

3. No snacks close to bedtime

Make sure your children stop eating at least 2 hours before they go to bed. It’s not healthy for kids to go to sleep with a full stomach and can make it difficult for them to fall asleep.

If your child feels a bit hungry at bedtime, ask them what they’d like for breakfast the next day.

Also, many children say they are hungry at bedtime to stall going to bed. Never give in because once you do, you’ll always have to give in.

4. Rewards charts

To motivate my children to be at their most cooperative I rely on a rewards chart. They need to earn stickers for rewards. Once they have 10 stickers they get to select a small toy or purchase. Once they reach 20, they are allowed to choose an activity to do.

This is particularly useful at bedtime. I explain that whoever falls asleep first will receive three stickers and calling out for anything unnecessary results in the removal of one sticker. But be careful about punishing children at bedtime because if they are upset it’s harder for them to get to sleep. I often tell them they can earn that removed sticker back the next day by doing a special job for me.

5. Make mornings fun and bedtime relaxing

Start the day in a positive frame of mind. Life is to be enjoyed, even if they are going to school and you are going to work. At school they get to see their friends, do drawings and buy an ice block at the canteen. Make breakfast time enjoyable and always try and be organised yourself so you don’t stress around them.

When you pick them up after school ask about things that happened that they loved that day.

Make sure night time provides a proper wind down. Explain to them how long they have til bedtime, when they should choose their last snack and that way they can finish up any activities or pack them away with plenty of time.

6. Stick to a routine

Once you begin this new routine, preferably tomorrow, stick to it. Kids love routine and they like to know what to expect. At first they might complain but soon they’ll accept it as normal and go with the flow.

Decide on the best wake up time for your family, giving you plenty of time to have breakfast and relax for a few minutes. Don’t make every morning one during which you have to rush around like a headless chook. If I accidentally sleep in and have to rush the kids to school, I feel terrible all day and can only imagine they feel the same way. Make sure it’s rare and not the norm.

7. Explain yourself

Explain to children why they need to wake up at a particular time and go to bed at a particular time. Avoid the temptation to say, “Because I said so”. Even if they grizzle and roll their eyes they still hear your explanations and after the 50th time it may even sink in.

Philip has developed a habit of asking me a question then answering it himself while rolling his eyes. Last night he said, “Mum, why can’t I have a bed time snack”. Then he paused and said, “I know. Because it’s not good to go to bed with a full stomach” and it was accompanied by lots of eye rolling.

What tips would you like to add to this list?