Back to School - Back to Sleep Routine - Start Now

Back- to-School is almost here and is a big transition for kids and parents as they prepare for early mornings and vigorous schedules. A well rested child performs better in school, has more energy, and emotional stability during the day with a more upbeat positive attitude. Children that practice relaxation techniques have better attendance records, higher test scores, and less visits to the doctor’s office.

• Start the process 2-3 weeks ahead to gradually transition your child to school routine.
• Commit to bedtime and try not to make exceptions to the routine. Children love routines.
• Offer your child a light snack/dinner at least 2 hours prior to bed to allow for proper digestion. Stay away from caffeinated or sugar snacks and focus on easily digested food. Herbal Teas are great.
• Have a winding down time between homework or activity and bedtime. Have your child take a bath or shower to relax and reflect on their accomplishments of the day.
• If lights-out is at 8 pm, they should be up in their room 30 minutes prior to begin to settle in and get ready for bed.
• Wind down electronics for the night. No computers, video games, cell phones, texting or television before bed. Unplug for 1 one hour prior to bed.
• Utilize Parent Controls Options for Electronics to discontinue Wi-Fi capabilities at least 1 hour before bedtime. 
• Encourage older kids to read a book instead of using Kindle or Nook as its softer and gentler on the eyes. It’s a great way to continue that bond with your child and offers them time to talk or ask questions keeping you ‘plugged in” to their lives. Read or spend quality time with your child once they are in bed.
• Offer children relaxation music at an early age especially if they have a tough time shutting their brain down and falling asleep. This music can be used if they wake up unexpectedly during the night.
• Bedtime can be a real rewarding time especially with young children. It forms positive habits at an early age and makes life easier for the family as they get older. When a child understands the need for proper sleep and see the positive effects of being well rested they will be empowered to create a schedule that allows for balance, productivity, and a healthy mind and body.
• Focus on Deep Breath and relaxation when you tuck your kids. Pay attention to your personal breath!

Dr. Yana Kofman, Pediatric Physical Therapist and Certified Yoga Teacher for Children with Special Needs can be reached at 973-998-8700

Visit www.thewholechildnj.com

The Yoga Way Holistic Center
18 Elm Street
Morristown, NJ 07960