Is everyone in your house feeling a bit cranky these days?
If so, you're not alone. As the kids head back to school or childcare—and adults return to their work routines—many families are feeling the strain. After the slower pace and flexibility of summer, the shift back to structured schedules can be exhausting. Even if your kids aren’t in grade school yet, the end of vacation mode impacts the entire household. Sleep habits often slip during the summer, whether it’s from travel, jet lag, or kids struggling to adjust to new environments. Add to that the emotions that come with starting a new school or daycare, and it’s no wonder you’re seeing “big feelings” at home. Transitions are tough for everyone. Here are some strategies to help your family navigate this period more smoothly: Move bedtime earlier. Even if bedtime has returned to what it was before summer, your child might need extra sleep during this adjustment phase. Try shifting their bedtime up by 30 minutes for a couple of weeks. Once they settle into the new routine, you can ease back to the original time. Skip after-school activities in September. It’s tempting to dive into extracurriculars, but tired kids may struggle with the added demands of listening and following directions. Consider a more relaxed approach for the first month—save playground trips and other fun, unscheduled activities for when your child feels up for it. A walk or scooter ride can also help them unwind after a long day. I know you may have already paid for piano/soccer/math tutoring/mommy and me swimming, but your family will thank you if you prioritize rest and rejuvenation over skill building right now. Lower your expectations at home. Children who normally dress themselves or play well together might suddenly need more help. Instead of pushing them to manage independently, try separating them for some quiet playtime or offering extra support with tasks. It’s normal for kids to regress a bit when they’re tired. If you're a family who offers screen time during the week, save it for when you first get home. This will allow you to get dinner on the table in peace, prevent sibling fights, and allow your child some time to decompress. If you don't do screen time, you could offer the Toni Box, a podcast on Alexa (we like Little Stories for Tiny People), drawing, or having your little one "help" you prep dinner. A Learning Tower or similar is great for keeping your toddler or preschooler safe and engaged in the kitchen. A younger child can bang a wooden spoon on the highchair try or bang some measuring cups on the floor. Serve dinner earlier—skip the snack. An earlier dinner can work wonders for tired kids. If they’re used to snacking in the afternoon, they might be too full or exhausted to eat a proper meal later. Swap snack time for dinner as soon as you’re home. Aim for quick, simple meals—nothing fancy. If you are a family who prioritizes family dinners, I applaud you. (My family doesn't do so well with this.) In this case, have childcare provider or parent who is with the children serve dinner and then plan a post-dinner snack or dessert together when the whole family is home. Don’t forget about yourself. You need rest, too. Just like your kids, you’re adjusting to the demands of a new routine. Encourage yourself to cut back on evening commitments and aim for an earlier bedtime. A reminder on your phone might help you stick to it! September can be challenging for many families, but you don’t have to navigate it alone. If your family is struggling with this transition, I’m here to help. Schedule a free consultation, and let’s get your family back to feeling rested and balanced.
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There are six essential elements for creating great sleep in young children. If you aren't optimizing each of them, your child is probably not getting all the high-quality sleep she needs. Inadequate hours of sleep, or sleep at the wrong time or in the wrong place or with too many wakings all lead to an overtired child.
Overtired children have trouble falling asleep and staying asleep. Their naps are too short and they wake up too early in the morning. It's a vicious cycle. Overtired children also tend to be wound up and hyperactive. They usually are not sleepy. This is because their bodies produce a stress hormone, cortisol, when they don't get enough high-quality sleep. This stress hormone helps them stay awake but makes it hard for them to focus effectively on their play -- their work -- or to fall asleep when naptime rolls around. If you optimize these six elements, you can guarantee better sleep for your child. They are as follows:
I know reading the suggestions here, or in a book, isn't the same as actually putting them into practice. Doing so can be intimidating, especially when your family is already exhausted. Let me help. Schedule a free call and change your family's life forever. |
AuthorAbby Wolfson is a pediatric nurse practitioner, certified child sleep consultant and certified life coach for parents. She divides her time between Brooklyn, NY and San Miguel de Allende, Mexico. Archives
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