How to Improve Your Kids Sleep as They Head Back to School

Your kids might be in denial, but the days are numbered for the free-wheeling summer life. Sure, it was nice while it lasted. But with the start of the school year, know there’s going to be a price to pay for months of late night movie marathons and sleeping in until noon.

All hope isn’t lost - you still have a few weeks to transition from an anything goes approach to a more structured schedule, and a big part of that process has to do with sleep. Experts say younger kids should be getting as much as 10 hours per night, and teens need at least eight. There’s definitely a link between better sleep and better grades, plus good sleep can affect temperament, stress levels, and learning behavior.

By working toward improving your kids quality and quantity of sleep now, it is possible to start the year off on the right foot. To help you out, we’re sharing our favorite advice for helping your kids get back into the school-year groove.

Decide on a Reasonable Bedtime.

Choosing a bedtime by figuring out a waking time. Your kids should get up at least an hour before they need to leave. This will give them time to ease into their morning, ensure they have everything they need, and maybe even eat breakfast (crazy, I know).

It will also help you determine when they need to be in bed so they’ll get the recommended amount of sleep. If your teen needs to be up by 6 a.m., they should be in bed by 9 or 10 p.m.

Don’t Go Cold Turkey.

If your kid has been staying up until midnight for months, you can’t suddenly start sending them to bed at 9 p.m. two days before school starts. Instead, try sending them to bed 15 minutes earlier every night until you hit the desired bedtime. Implementing a gradual change will help their bodies adjust naturally and ensure a good sleep cycle through the night.

Keep Electronics Out of the Bedroom.

Your kids might insist they need their phone so they can set an alarm. Counter that by buying them an alarm clock. The fact is, even if your kid isn’t tempted by their phone, their friends might be texting through the night. If you want your kid to stay asleep, their devices need to be downstairs, plain and simple.

Turn Down the Lights.

Too much light disrupts melatonin production and makes falling asleep harder. Remove night lights, and consider black-out curtains to block outside streetlights.


Aim for a Comfortable Sleep Environment.

The beginning of the school year is as good a time as any to evaluate your child’s mattress since a comfortable and supportive sleep system is an important component to quality sleep. Zonkd’s premium bed-in-a-box mattress is ideal for kids and here’s why.

  • It’s easy to order, delivered to your door, and fun for your kids to watch unfold.
  • It’s hypoallergenic, antimicrobial, and antibacterial, which is great for everyone, but especially for kids exposed daily during the school year to all kinds of illness.
  • It’s cool. Literally. The top foam layer is copper gel-infused, so if you have a super-sweaty sleeper, they’ll sleep much cooler.
  • It’s comfortable. Talalay latex foam makes for a slightly bouncy, super comfortable mattress but doesn’t feel like you’re trapped.
  • Kids get sick. Kids are dirty. It has a removable, washable, antimicrobial cover. A removable cover is essential.

So there you have it - the essentials you need to ensure you won’t be pulling your hair out on the first day back. And the second. Maybe, just maybe, the school year won’t be so bad after all!


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