This is how you create a back to school sleep rhythm for your child

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While some of the children are already going to school, others are still enjoying the last few days of summer vacation. But how do you create a good sleep rhythm for your child after weeks without obligations?

Susanne Willekes, the first certified child sleep coach in the Netherlands, shares tips in collaboration with GoStudent.

Put your child to bed 15 minutes earlier every night

“If a child has become accustomed to a later bedtime, a much earlier bedtime at the end of the holiday can cause confusion and frustration. It is wiser to do this gradually and to put your child to bed 15 minutes earlier every night. Your child will not notice that much, but he will wake up fresh and fruity on the first day of school.”

Choose fixed times

“Not only before going to sleep, but also a fixed time for waking up. This helps your child to get used to the new rhythm as quickly as possible.”

Keep the bedtime routine consistent, even when you’re on the road

“Being consistent is key. Even if you’re enjoying the last summer evenings, maybe visiting family or going on a trip, make sure you set aside 20-30 minutes each night to get your child ready for bed. Enjoy reading a bedtime story or taking a bath and make sure your child understands that means it’s time to go to sleep. A familiar routine causes the brain to slow down and stimulates the production of melatonin, so that your child falls asleep more easily.”

Choose a dramatic wake-up

“When you wake up your child, choose to open the curtains right away. He will not always thank you for that, but the simultaneous perception of light ensures synchronization of the circadian rhythm. In other words: your biological clock that knows approximately how many hours of sleep you need. So exposure to natural light in the (early) morning also makes it easier in the evening to fall asleep again at the right time for your child.”

Slowly turn off the light

“To prepare your body for the night, you can slowly darken the room in which your child is in the evening. This gives the brain the signal to produce the sleep hormone melatonin.”

Limit screen time and avoid blue light

“Blue light disrupts the production of melatonin and screens stimulate the brain so that it remains active. The advice is therefore to put away all screens 1-2 hours before going to sleep.”

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