✔️Scheduling Fall Activities While Maintaining Restful Nights

This season brings with it the excitement of new beginnings—school, sports, and extracurriculars. Yet, amidst this bustling change, how do we safeguard the cornerstone of our children’s well-being: their sleep?

 If you have a child aged 4-10 years old, this article is for you! This is your gentle nudge to take a deeper look at your family schedule before you start to “say yes” to all the interesting opportunities that are begging for your child’s participation.

 Remember the saying…”When you say YES to something, you are also saying NO to something else.” Please don't let over-commitments destroy your sanity or a harmonious household.

The Importance of Protecting Sleep

Sleep isn’t merely a pause in our day; it’s the foundational pillar supporting our children’s health, growth, and learning. As we dive into fall activities, it’s crucial to remember that safeguarding our children’s sleep schedules is not just a priority, but a necessity. 

The right amount of sleep boosts components for thriving in school and extracurriculars.

• Immunity

• enhances learning

• supports emotional regulation

Choosing Activities Wisely

When the catalog of activities arrives, it’s tempting to fill every afternoon with sports, arts, and clubs. Yet, this is where we must pause and ponder: What impact will this have on my child’s sleep? Here are a few guidelines to help navigate these choices:

• End Times Matter: Opt for activities that conclude by early evening, home by 6pm. This ensures there’s ample time for dinner, homework, and the all-important wind-down routine before bed.

• Morning Commitments: Consider what time your child needs to wake up for school, the bus, or daycare. Work backwards to ensure they're getting the recommended amount of sleep (9 to 12 hours for 6 to 12-year-olds, according to the CDC).

• Quality over Quantity: It’s not about how many activities your child is enrolled in, but the joy and growth they derive from them. Choose activities that align with their interests without compromising their sleep.

Integrating Activities into Your Fall Schedule

Let’s strategize on how to integrate activities without sacrificing sleep:

• Prioritize and Plan: Sit down with your child to pick activities that truly interest them and align with the family schedule. This collaborative approach ensures commitment and minimizes stress for everyone.

• Structured Routines: Even with activities, maintain a consistent bedtime routine. This predictability helps signal to your child’s body that it’s time to wind down.

• Homework and Downtime: Ensure there’s a buffer for homework and relaxation. Rushing from dinner to bed can leave children feeling wound up, making it harder to fall asleep.

• Weekend Recuperation: Utilize weekends for downtime. Avoid overscheduling so your family can enjoy spontaneous moments together.

Sleep as a Non-Negotiable

In our family, protecting sleep has always been a concern when determining activities. It’s a non-negotiable, akin to nutrition and safety. I always recommend no more than 2 extracurricular activities during the school year. If there was a sport or activity my daughter was VERY interested in joining, and it left us home after 7:00pm I made sure to limit that to once a week. I understand the value of sleep, but also keep in mind your family goals. I always reassessed what our schedule would look like each season because things change over time and it's important to keep that in mind when those sign-ups begin. I have found for myself and clients that kids who enjoy ample rest not only exhibit more happiness and emotional stability, but also tend to perform better academically and excel in their extracurricular activities, as a well-rested mind is primed for learning and engagement.

This perspective helps in making decisions that support your children’s overall development and well-being. As you plan your fall schedule, keep sleep in the forefront of your considerations.

Remember, the goal isn’t to fit as much as possible into each day, but to curate a schedule that nurtures your child’s growth, joy, and rest. By protecting sleep, we equip our children with the resilience to meet the challenges of their days with energy and enthusiasm. Here’s to a fall filled with learning, laughter, and plenty of blissful sleep.

If you find bedtimes are getting harder and longer or your child is calling for you in the middle of the night. It's important to take a close look at the reasons why your child is having sleep challenges. My free resource below has lots of good insight. 

If your interested in hearing from a family with school age kid and how sleep coaching has transformed their life check this blog:

Back to School, Back to Sleep...Sleep & Learning Advice for Pre-schoolers and Elementary Students.

Sleep & Learning: Preschoolers and Elementary Age Children. Photo by Johny Goerend on Unsplash

Sleep & Learning: Preschoolers and Elementary Age Children. Photo by Johny Goerend on Unsplash

I was pleased to be invited by Dr. Alana Kennedy-Nasser of Pure Pediatrics (the premier concierge pediatric practice in Houston, TX) to speak to her patients about the importance of sleep and learning during the preschool and elementary years (ages 2-10 yrs).

We discussed the new studies that are examining the links between sleep and optimal learning with special emphasis on reviewing the best ways to ensure beautiful, blissful sleep while your child is tackling this new on-line learning environment.

Dr. Alana's mission is to change the way children receive medical care through personalized medicine, integrative wellness and a healthy dose of prevention.

To emphasize her passion for prevention, Dr. Alana enjoys interviewing other experts that serve the pediatric population to keep all parents well-informed.

I am honored to be collaborating with Dr. Alana on her mission! Please watch this informative interview.

Stay Tuned for another Interview I will be doing in later September with Dr. Alana on Newborn Sleep.

Oh yes, I almost forgot to mention, please be on the lookout for an email this week about a Labor Day Sale of my Prepping for Sleep Coaching Success Self-Paced Program (normally $200, now $75)

This self-study program is the perfect solution for sleep-deprived and overwhelmed parents that want to improve the chaotic sleep situation in their household. There is no doubt that proper preparation and planning is a prerequisite for easier and successful sleep coaching. This program is bursting with amazing suggestions and resources that will offer clarity and confidence to prepare for and begin your journey toward blissful, beautiful sleep for everyone in your family!

Sleep is Bliss. For You, For Your Child, and Your Family.

https://www.youtube.com/watch?v=utAVioGw-lM?rel=0&w=560&h=315