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6 Tips to Transition from Summer Sleep to Fall Routine
We chatted with our friends at Lalo and our child expert, Stephanie Nandoo, LMHC on practical tips for bedtime routine as we head into fall.
As we head into back to school season, getting children ready for bed can sometimes feel like an uphill battle, but establishing a thoughtful bedtime routine can make a world of difference. We chatted with our friends at Lalo and our child mental health expert, Stephanie Nandoo, LMHC on practical strategies to encourage healthy sleep habits that will support your child’s well-being and development.
1. Start a bedtime routine: building a consistent and nurturing routine with simple steps like bath, brush teeth, books, and bed helps children wind down and feel calm for sleep. Visual and verbal reminders can encourage kids to get involved and prepare for what’s next (ex. Check boxes for each step of routine, say “5 more minutes left to play,” they choose pajamas - pro-tip, magnetic pajamas make getting dressed for bed quicker so you have more time for each step). Over time, babies and children learn to understand the cues of predictable and regular routines so their brains and bodies feel calm faster and they take less time to fall asleep. Even babies as young as 8 weeks old can start to recognize routines!
2. Think cool, quiet, comfortable: Try dark curtains, white noise, and cool bedroom temperatures to get little bodies ready to sleep. Taking deep breaths together, slow stretches, and quiet music can help kids feel relaxed. Create habits and rituals that focus on physical and emotional safety. Holding hands, cuddling in silky, soft pajamas, singing a song, or talking about your child’s day contribute to feeling nurtured and peaceful.
3. Limit screen time: avoid screens at least one hour before bedtime. Some research suggests blue light can suppress the production of melatonin, our naturally occurring sleep hormone. Building with blocks, dance parties, dramatic play, puzzles, and art are some screen-free suggestions to keep kids busy during those hectic evenings before the bedtime routine starts.
4. Get out those wiggles: giving kids time for lots of active play and sunshine throughout the day supports natural circadian rhythms, helps children feel energetic and engaged during the daytime, and fall into deeper sleep at night. Experts recommend at least one hour of active play every day. Healthy and restful sleep impacts children’s behavior, learning, growth, and even their immune systems. Some studies suggest well rested children have improved emotional regulation and academic performance, and that young children need anywhere from 11-14 hours of sleep.
5. Adjust the sails: modify bedtime and wake up time by 15 minutes until children are going to sleep and waking up around the ideal times for back to school. Start sooner than later to give children enough time to adjust and make sure they are getting enough sleep for their age and developmental stage.
6. Just add water: Starting the night routine with a calming bath can ease the transition to bedtime. Splashing around can burn some extra energy, while pouring, mixing, and bathing in water is soothing sensory play, not to mention a warm bath can do wonders for a fussy baby! Once a warm bath is over, wrap them in a soft, cozy towel, while their body temperature cools down and gets ready for sleep. Gently massaging lotion after bath promotes bonding and relaxes muscles. Dressing children in comfortable, breathable pajamas can wrap up the calming bathtime ritual and signal the next step of the bedtime routine. TIP: use code LALOLOVESMM for 10% off sitewide, including Lalo’s Full Bath Kit.
Stephanie is a licensed mental health counselor and mom in Brooklyn, NY who works with little kids and their grown-ups to help them talk about their feelings. She has over a decade of experience providing therapy and consultation, and promoting social emotional learning. Stephanie loves to collaborate with others to create safe, healthy, and inclusive environments for young children to grow, learn, and thrive. Book an appointment with her today or email her at SNandooLMHC@gmail.com.
