As summer comes to an end, so do the lazy days and nights of staying up late. Establishing a daily routine for kids is a crucial part of preparing for the back-to-school season.
Creating a daily routine for kids
Spend about two weeks helping your kids (and yourself) get used to the earlier wake-up calls. This way, you’ll have no trouble making it in time for the school bell. These tips will guide you in becoming an early bird and provide a smoother transition for kids from summer to school.
Get back to bedtime
While you could go cold turkey, most experts and parents agree that gradually easing into a new schedule works better. Put kids to bed 15 minutes earlier every night over a two-week period. This gradual adjustment helps in syncing your children’s schedule for school without shocking their systems.
John-Emmett Mahon, MD, a pediatrician with Mercy Health – Midtown Pediatrics in our Paducah market, advises, “I would start by establishing a nightly routine with a consistent bedtime while turning off all electronic devices an hour before bedtime. This will give a child a consistent and adequate amount of sleep.”
The best bedtime for your children depends on the amount of sleep they need. Here’s a guideline based on their ages:
- 10 to 13 hours for kids between the ages of 3 and 5
- Nine to 12 hours for kids between the ages of 6 and 12
- Eight to 10 hours for kids between the ages of 13 and 18
Start waking earlier
Just as you want to start going to bed earlier, you also want to start getting your kids up earlier. Set the alarm 30 minutes earlier every few days until you reach your normal wake-up time for school.
Ideally, bedtimes between 7:30 and 8 p.m. are perfect for most elementary school children. Consistency is key to the best results.
Tire them out
Take advantage of the late summer weather. Ensuring that your children get plenty of physical activity provides huge benefits for their sleep health. Aim for at least 30 minutes of exercise every day.
Encourage them to get outside and enjoy some fun activities. This can significantly help in easing your kids into their new sleep schedule. However, avoid strenuous activities within six hours of bedtime, as intense exercise too close to bed can keep little ones awake longer than desired.
Stay mindful of nutrition
Summertime often means ice cream cones and backyard barbecues. However, eating too late can interfere with sleep.
Ensure that bigger meals and sugary treats are consumed at least three hours before bedtime. Ideally, you don’t want kids to go to bed hungry or too full.
Set the stage for sleep
After a bustling summer, it’s time to create a soothing environment conducive to sleep. Evaluate your kids’ rooms to ensure they are calm and peaceful. Ideally, their bedrooms should be dark, quiet and free from electronic devices, televisions and radios.
Create a soothing bedtime routine
A calming bedtime routine can help the whole family achieve a more restful night’s sleep. Include an hour of relaxing activities at the end of the day. This is the perfect time for a warm bath, storytime and plenty of cuddles. Avoid any screen time during this period, as electronics can disrupt your kids’ natural sleep cycle.
“Sleep is vital for children to thrive during the day and makes them more amenable to the establishment of a routine,” Dr. Mahon says. “To help formulate a routine that works best for your family, I recommend it is written down and shared with your child.”
Establishing a daily routine for kids
Initiating a daily routine for kids can significantly impact their overall well-being and success during the school year. Here are some examples so you can create an effective daily schedule:
Morning routine
- Wake up: Set a consistent wake-up time.
- Brushing their teeth: Ensure your kids start their day by brushing their teeth.
- Eat breakfast: Provide a healthy breakfast to fuel their day.
- Getting dressed: Help them pick out their clothes the night before to save time.
- School preparation: Pack their school bags and ensure they have everything they need.
After-school routine
- Snack time: Offer a healthy snack to recharge their energy.
- Homework time: Allocate a specific time for completing homework.
- Fun activity: Incorporate some leisure time, whether it’s playing outside or a fun indoor activity.
- Chores: Involve them in simple household chores to teach responsibility.
Evening routine
- Dinner time: Share a family meal to discuss the day and bond.
- Winding down: Start winding down activities, like reading books or a relaxing hobby.
- Bedtime routine: Establish a consistent bedtime routine, including brushing their teeth and putting on pajamas.
- Good night’s sleep: Ensure they go to bed at a reasonable time to get a good night’s sleep.
Creating a routine chart
A routine chart can help children visualize and follow their daily schedules. Use colorful markers or stickers to make it fun and engaging. This visual aid reinforces the importance of sticking to their routines and helps them manage their time effectively.
Spending time with family
Incorporate family time into your daily routine. Whether it’s a quick morning chat, a shared meal or a bedtime story, these moments strengthen family bonds and create lasting memories.
Developing good daily habits
To help your child develop good daily habits, Dr. Mahon suggests, “I would demonstrate these good habits in your daily life so your children can see them carried out in an effective manner.” By modeling these behaviors, you can encourage your children to adopt them naturally.
How we can help
Transitioning kids from summer to school takes time and patience, but it’s all worth it. Rested kids are happy, healthy kids. This is also the time of year to think about scheduling their annual back-to-school physicals. Schedule an appointment with your child’s pediatrician or family medicine provider early to ensure you can get in before school starts.
Learn about the pediatric services as well as the primary care and family medicine services we offer at Mercy Health.
