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Top 5 Sleep Tips for Back to School During COVID-19

Written by Brooke Hohenadel

Whether your kids are engaging in full distanced learning, learning in-person at school, or a combination of both, this fall is presenting some not-so-normal routines that we will all need to acclimatize to for ‘Back to School’ preparation.

The first few weeks after classes start can be a bit off, usually because we have been letting our kids stay up later than normal over the summer, and quite possibly throughout the entire period of quarantine during COVID-19. Returning them to a proper schedule can be a bit of a pain, but if you start early it will make the overall transition much smoother because, as we know, kids are much easier to manage when they are well-rested.

Here are my suggestions to help prepare your children with great sleep:

Turn off the screens.

Your computer, TV, cell phone and tablet (yes, all those good things) emit blue light, and unfortunately blue light impedes the production of melatonin, which is what helps you fall asleep each night.

  • ADVICE: Turn off all electronics at suppertime and don’t turn them back on until the kids are in bed. This will improve their ability to fall asleep faster and also give you some quality time with your kids (which, especially in the toddler/Kindergarten years, helps fill their attention cup up so they aren’t stalling as much at bedtime).
  • OLDER KIDS with cell phones can be tempted to sneak a few extra minutes of text messaging or web surfing if they’ve got their phones in their rooms with them. Keep their chargers in the kitchen and get them to plug in before bed.

Routines, routines, routines.

Sleep routines are important for newborns right through to adults. This is what prepares our minds for sleep, so that we can easily drift off and sleep peacefully each night.

  • ADVICE: Create a 20-30 minute routine that is enjoyable for the whole family. Ensure that no electronics are involved, nor food or liquids, and just focus on being together in a quiet and calm space as you move through getting PJ’s on, brushing teeth, reading books and saying goodnight. It’s amazing how a consistent routine will create simple, relaxing bedtimes for everyone.

Keep rooms cool and dark.

This can be tough in the summertime and early fall when the sun sets later and the nights are still warm, making it take longer for bodies to cool in order to fall asleep.

  • ADVICE: Draw the blinds at least an hour early in bedrooms and any rooms you will be spending time in. This helps lower the temperature of your home and also promotes melatonin production to help sleep come faster.

Allow for reading time.

Whether you are reading to your kids or they are old enough to read to themselves, it can be a great activity to include in your nighttime routine. The repetitive eye motion and low-level brain activity is a natural sedative (which explains why mom and dad get sleepy when tucking the kids in).

  • ADVICE: choose books that are light and upbeat. Don’t pick stories that could be scary or promote deep thinking before bedtime, especially if the content could be misunderstood or exaggerated in the mind of a little one. Bonus: your kids will be smarter with the added time spent with a book!

 Good luck with school, I hope your little ones get the sleep their body’s need.


Brooke Hohenadel is an RevolutionHer™ Business Member based out of London, Ontario. She is the founder of Bedtime Beginnings, where she is committed to finding the personalized solutions her clients need in order to get a good night’s sleep.

If you feel like these tips have been helpful, please share, you never know who may be dreading this transition more than you! And if you feel like you need a customized sleep plan and individualized support to get you started on the right foot, chat with Brooke! Why not use this back to school time as a great opportunity to change the state of sleep in your house. After all, well-rested kiddos learn better, perform better in school and are happier monsters to be around once they get home in the afternoon!


A version of this article previously published on

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