It’s Monday night. Your child was late for school today, so you suggest they start winding down and go to bed early. A couple of hours later, you check on them and find they’re still watching YouTube videos. You remind them to go to sleep. Come Tuesday morning, the bus arrives on schedule. Surprise, surprise – your child still isn’t ready. They’re late yet again.
Does this sound familiar?
For many children, getting up from bed can be challenging for many reasons. One, excessive use of screens before bed can interfere with sleep quality and delay bedtime. Two, some kids are naturally night owls and find it challenging to wake up early in the morning. A study involving adolescents with ADHD has shown that 75% of them have altered circadian rhythms, causing them to go to sleep later than most.
What many parents fail to recognize is the role anxiety plays in all of this. Anxiety about the upcoming day, such as fear of school or social interactions, can lead children to avoid getting out of bed as a way to delay facing their fears. Furthermore, children experiencing anxiety often have racing thoughts resulting in bedtime procrastination.
Strategies on How to Wake Up in Time for School
1. Identify Barriers
Discuss the specific challenges your child faces in waking up on time for school, and collaborate on finding solutions together. If they find themselves distracted by the internet or games before bedtime, suggest setting an alarm to remind them to put away their devices at a designated time. If time management is an issue in the mornings, encourage them to prepare their clothes and school items the night before. Having open discussions about these challenges and brainstorm solutions together to empower your child to take ownership of their morning routine and improve their overall readiness for the day.
2. Address Anxieties
There could be something causing your child anxiety about the upcoming day, like a test or a presentation. Help them acknowledge and process these emotions by starting a conversation about them. They might be willing to try basic mindfulness exercises or relaxation techniques before bedtime. Another helpful approach is encouraging them to put their thoughts on paper to clear their mind of any lingering worries.
3. Create a Plan for Sleep Hygiene
Sleep hygiene refers to a set of practices and habits that promote good quality sleep. This may include establishing a consistent bedtime routine, such as setting a regular sleep schedule and ensuring the bedroom is conducive to sleep (dark, quiet, and cool), can help regulate their internal body clock. Limiting screen time before bed and encouraging relaxation activities like reading or gentle stretching can also promote better sleep quality. By maintaining these practices, your child is more likely to feel well-rested and alert in the morning.
4. Be Consistent
In addition to a solid bedtime routine, you may also encourage your child to wake up at a certain time every day, even on the weekends, to regulate their circadian rhythm. Over time, their body will adjust to the routine, making it easier for them to wake up naturally at the desired time each morning.
5. Establish a Gentle Wake Up Routine
A gentle wake-up can help your child ease into the day more smoothly. Instead of using loud alarms, consider opening the curtains to let natural light into the room in the morning. You may also play soft, soothing music to create a relaxing atmosphere. Adjusting the thermostat to a warmer temperature can also make a difference.
6. Get Enough Sleep
For preschoolers aged 3-5 years, 11-13 hours of sleep is recommended per night. For school-age children from 5-12 years old, 10-11 hours of sleep is recommended per night. Lastly, for preteens and teens aged 12-18, 8.5-10 hours of sleep is recommended per night. Getting enough sleep ensures that your child is well-rested and more likely to wake up on time.
7. Place Electronics Far From the Bed
The stimulation from our devices can be distracting and make falling asleep more difficult. Keeping electronics away from the bed helps reduce the temptation to use them late at night, which can disrupt their sleep schedule. Instead of using electronics before bed, opt for relaxing activities such as reading a book. Placing their phone or alarm clock further away encourages your child to physically get out of bed to turn it off, which can help them wake up more effectively.
If you’re looking for other ways to help your child get up on time for school, Habit Coach is here to help!
