Adjusting Your Child’s Sleep Schedule

Children need their sleep. Research suggests that children who maintain a consistent sleep schedule show improved attention, behavior, learning, and overall health. Regulating your child’s sleep schedule allows them to control their body’s internal clock and circadian rhythm. The sleep-wake cycle, triggered by chemicals in your child’s brain, is one of the most significant and well-known circadian rhythms.

As you prepare your child for a successful start to the new school year, it’s essential to prioritize getting back on a sound sleep schedule. This week’s “Back to School” sleep blog examines what a healthy sleep schedule encompasses and how to make the necessary adjustments to achieve this for your child.

What does a healthy sleep schedule look like?

Creating a restorative sleep schedule for your child can increase productivity in the classroom and provide better quality rest throughout their day. But what is even considered a “healthy sleep schedule?” How do you really know if your child is getting enough sleep?

According to the National Sleep Foundation, younger children may need more sleep than teens and young adults, but even older children need to achieve at least 7-9 hours of healthy sleep each day.

Sleep experts suggest your child should gets a consistent number of hours of sleep per night while maintaining similar sleep-wake times. There is some wiggle room when sticking to a sleep schedule, but try to ensure your child’s schedule does not deviate more than an hour.

Making the Needed Adjustment

Establishing a healthy sleep schedule for your child first includes determining their current sleep routine. After a hectic summer, this may often look like later bedtimes paired with intermittent napping throughout the day. Eliminating these types of poor sleep habits that aren’t conducive for optimal sleep will allow you to implement a consistent sleep schedule.

The next step when adjusting your child’s sleep schedule is to institute regular sleep-wake times. Being firm on when your child goes to sleep will help to control their body’s internal clock and circadian rhythm flow.

Not an Overnight Fix

Adjusting your child’s sleep schedule can take time. You may need to gradually work your way to the appropriate bedtime by adjusting your child’s schedule in 15-30 minute increments every three to four days until the target sleep-wake time is achieved. It may take between seven to ten days to reset their sleep schedule.

Stay patient with your child while being encouraging. Making this much-needed adjustment will get your child into a steady rhythm of sleeping well and help them to perform at their best.

Sometimes, the remedy for a child’s sleep or health issues requires more than adjusting sleep schedules. At FusionSleep®, we have dedicated our entire medical practice to helping patients as young as two years old get their lives back through healthy sleep. We offer various sleep solutions, in-lab and at-home sleep testing options, and virtual appointments on our established telemedicine platform. Contact us today on our website or by calling 678.990.3962.