Archive 12 Hacks for School Night Routine Success for Your Child
12 Hacks for School Night Routine Success for Your Child

The Best Night Routine for Students

Sina

Sina

Table of contents:

    A consistent school night routine is crucial for children’s academic success and well-being. Effective routines help children transition from daytime activities to a restful night’s sleep, ensuring they are refreshed and ready for the next school day. Here are 12 hacks for school night routine success that can transform your child’s school nights from chaotic to calm.

     

    1. Establish a Consistent Sleep Schedule

    A consistent sleep schedule sets the foundation for a successful school night routine. How much sleep do elementary or older students need? According to the American Academy of Sleep Medicine, preschoolers (ages 3-5) require 10-13 hours of sleep per night, school-age children (ages 6-12) need 9-12 hours, and teenagers (ages 13-18) require 8-10 hours.

    Consistency is key. Encourage your child to go to bed and wake up at the same time every day —yes, even on weekends. This regularity helps their body clock regulate sleep and wake times effectively, reducing the likelihood of morning grogginess and daytime fatigue.

     

    1. Create a Calm and Comfortable Sleep Environment

    Your child’s sleep quality can be significantly affected by their sleep environment. A cool, dark, and quiet room is most conducive to a good night’s sleep.

    Consider investing in blackout curtains or shades to minimize external light and ensure your child’s bed and bedding are comfortable. A white noise machine or a fan can provide a relaxing backdrop and drown out any disruptive noises.

     

    1. Develop a Pre-bedtime Routine

    A pre-bedtime routine signals to your child’s brain that it’s time to wind down and prepare for sleep. This routine could include:

    • A warm bath or shower
    • Brushing teeth
    • Reading a book together
    • Quiet activities like drawing or puzzle-solving

    Avoid screen-based activities in the hour leading up to bedtime, as the blue light emitted by screens can interfere with the body’s production of melatonin, a hormone that promotes sleep.

     

    An illustration showing a child with a healthy daily and school night routine

     

    1. Encourage Regular Exercise

    Regular physical activity promotes better sleep and reduces stress. Encourage your child to participate in age-appropriate physical activities throughout the day. Examples of such physical activities could be a game of catch in the yard, a bike ride around the block, or participation in organized sports.

     

    1. Avoid Over-Scheduling

    While extracurricular activities can enrich your child’s education and social development, over-scheduling can lead to burnout and sleep deprivation. Ensure your child has ample downtime every day for rest and relaxation.

     

    1. Limit Napping

    While napping can help younger children catch up on sleep, it can interfere with nighttime sleep for older children. Limit naps for school-aged children and teenagers to ensure they are tired enough to fall asleep at bedtime.

     

    1. Foster Healthy Eating Habits

    A balanced diet contributes significantly to good sleep. Encourage your child to consume plenty of fresh fruits, vegetables, lean proteins, and whole grains. Limit their intake of sugary and caffeinated beverages, especially in the evening.

     

    1. Pack for the Next Day

    To reduce the morning rush, encourage your child to pack their school bag the night before. The things to pack can include books, homework, sports equipment, and any other items they need for the next day.

     

    1. Lay Out Clothes for the Next Day

    Selecting an outfit for the next day as part of the bedtime routine can save valuable time in the morning. It also reduces potential stress and disagreements about what to wear.

     

    1. Use Visual Checklists or Routine Cards

    Visual aids can be beneficial for younger children who can’t yet read. Create a visual checklist or routine cards to help them remember what they need to do each evening and morning.

     

    1. Practice Mindfulness and Relaxation Techniques

    Mindfulness and relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help your child relax and prepare their body and mind for sleep. There are numerous apps and online resources available to guide you and your child through these techniques.

     

    1. Use a Parental Control App

    Consider using a parental control app like Safes to help your child establish and maintain a healthy school night routine. Safes allows you to set screen time limits and bedtime schedules, ensuring your child isn’t staying up late playing games or scrolling through social media.

     


    Safes offers both free and paid plans. The paid plan, of course, provides more comprehensive features to protect your child. You can download Safes from our website or Google Play and AppStore. Make sure you read the resources below to learn how to put parental controls on different platforms using Safes:

     

    Wrap-Up: The Best School Night Routine

    Implementing these hacks can help establish a successful school night routine for your child. You should, however, keep in mind that every child is different. What works for one might not work for another. Be patient, flexible, and open to making adjustments as needed. With consistency and patience, you can help your child develop a school night routine that prepares them for academic success and overall well-being.

    Sina

    Sina

    At auctor lacus fusce enim id tempor etiam amet. Et consequat amet eu nulla nunc est massa dui consequat. Facilisi adipiscing nec condimentum sit laoreet non turpis aenean in. Aliquam cursus elementum mollis sed accumsan nisl ullamcorper in.

    Stay Informed with Parental Control Updates

    Our newsletter is your go-to source for staying updated with the latest information on parenting and online child safety. Subscribe to our once a week must have tips, to simplify parenting in the digital age. Read the editor’s top pick of the week to ensure a safe online experience for your child.

    More from Our Blog

    Anxiety about sexuality challenges both teenagers and parents, but here we show that understanding and caring parents can make this much easier.
    Faraz Daneshgari

    Faraz Daneshgari

    The Ins and Outs of Imgur: Is it a Safe Platform for Kids?
    In this blog, we’ll discuss the safety concerns that parents may have about their children’s use of Imgur, & answer the question is Imgur safe for kids.
    Sina

    Sina

    How to Identify & Handle Problematic Gaming Behaviors in Teens
    Healthy gaming for teenagers, warning signs of problematic gaming behaviors & their consequences, & what parents can do to help their teens overcome them.
    Sina

    Sina

    Two students using their phone in a classroom
    Social media has become the dominant form of communication for students. Each blessing has harm. Here are some social media safety tips for students. 
    Tannaz

    Tannaz

    Get Weekly Parenting Must-Knows in Your Inbox

    Deepen your parenting knowledge with our tips and tricks. Receive our editor’s top picks in your inbox once a week—no spam guaranteed.

    Subscription Form

    Download Safes Kids for Chrombook

    1. Install the Safes Kids app on your Chromebook from Google Play. 
    2. Pair Safes Kids with parent app. Follow the instructions in the app to pair your child’s device with your parent device.  
    3. Add the Safe Kids Chrome extension. Open Chrome and go to the Chrome Web Store. 
    4. Navigate to the Manage extensions page. Click the three dots in the top right corner of Chrome and select “Extensions”>”Manage Extensions”>”Details”
    5. Turn on “Allow in incognito mode” This will allow the Safe Kids extension to work in incognito mode, which is important if your child uses incognito mode to try to bypass the parental controls.
    6. Select Safes extension and follow on-screen instruction

    Download Safes Kids for Android

    Download the Android Kid’s app directly to get the full features!

    Download Safes Kids App on Play Store

    Download Safes Kids App on Play Store

    Safe Kids is available on the Google Play Store, but if you download it directly from our website, you will get access to Call and SMS monitoring feature, You can monitor the phone calls of your child’s device, as well as the contacts and messages they have sent and received, including those containing inappropriate content.