Sleep in Children Starting School
Sleep is crucial for a smooth start to school: Here’s what you need to know.
For most parents who have a child ready to begin their first year of school, excitement runs high as brand-new school uniforms are washed, and book orders are collected. But for almost 40% of Australian families(1), the excitement is tinged with concern – because their pre-schooler isn’t sleeping well and the thought of sending a cranky, tired child to school can feel, quite frankly, a little scary.
It's often a surprise when parents find out that sleep difficulties can be treated throughout childhood. Many believe if they didn’t solve sleep difficulties when their child was a baby or toddler, that it’s somehow too late. This couldn’t be further from the truth.
Sleep difficulties can be treated right across the lifespan – it’s never too late.
It’s important that childhood sleep difficulties are treated. Sleep is just as crucial for wellbeing as nutrition and exercise. Most parents are quick to seek support if their child has problems eating food, or moving their body, but sleep difficulties are often overlooked or seen as less important.
Children with sleep difficulties are more likely to struggle with their mental health, experience poorer quality of life, and their parents are more likely to report feeling depressed, anxious and stressed.(1) It’s hard to have a productive and enjoyable day following a broken night - most adults know this very well!
Common sleep difficulties in children aged 3-5 years include:
Protracted and difficult bedtimes including excessive bedtime demands and reluctance to fall asleep
Needing a lot of support from a parent to fall asleep
Frequent night waking
A late bedtime and long sleep in, that aren’t conducive with school start times.
Very early wake ups
If you’re impacted by one of these sleep difficulties, here are our top tips from the sleep clinic.
If they fight bedtime and make excessive demands.
If it’s taking more than 20 minutes for your preschooler to fall asleep after you say goodnight, then you might need to move their bedtime slightly later if they’re not tired enough, or put steps in place to help bedtime run smoothly. If your child makes a lot of demands to avoid falling asleep, e.g. “I need another cuddle/drink/story/pillow” and so on, then build these requests in to a bedtime routine chart. Ensure the chart includes everything they usually ask for so they can check each of these off the list before you say goodnight. If you’ve followed the chart, addressed each of their usual requests, then it’s time for sleep. Be clear that once the bedtime routine chart is complete, no further requests will be honoured. With practice your child will realise that once you say goodnight there are no more curtain calls, and they should start to settle down quicker for sleep.
Needing a lot of support to fall asleep.
If your child relies on support to fall asleep – like patting, humming, or a parent nearby in their room, then they’re likely to call out for you overnight if they wake and find you are no longer there. Work on gradually reducing your presence when they fall asleep until they can happily settle themselves for sleep.
Sometimes settling habits are very ingrained at this age and changing how you settle your child to sleep may be really difficult. This is where professional help may be necessary. If you’re struggling, it can help to work out a plan for how you will make these changes. It’s important all caregivers are onboard with the plan to ensure bedtime is predictable and consistent. If your child has separation anxiety then seek professional support to help you navigate this change.
Frequent night waking.
If your child doesn’t need help to fall asleep but still wakes often or for long periods overnight, then it may be a timing issue. If they’re still having a day nap, it’s a good sign the nap needs to go. It might also help to move bedtime a little later, and don’t let your child sleep in too long after a tricky night – it’s best if they get up on time. This helps ensure their sleep drive is a little stronger the next night and this should help reduce night time wake ups.
If bedtime is late and they also wake late in the morning.
If they fall asleep at 9pm and wake up at 8am, for example, it’s going to make it difficult to get out the door and arrive at school on time. If you wake your child before they’re finished sleeping they will feel grumpy and tired when they’re trying to settle in to the school day.
A few weeks before school starts, begin to shuffle bed time and wake up time earlier, by 15 minutes every few days until bedtime and wake up time happen at an appropriate time. For example, with the case above, you could start with an 8.45pm bedtime and 7.45am wake up. Stick with this for 3-4 days or until your child adjusts, then try an 830pm bedtime and 730am wake up. Continue making 15-minute adjustments until wake up time matches the time you’ll need them to get up and ready for school.
Very early wake ups.
If your child wakes prior to 6am on an ongoing basis and they no longer have day naps, try pushing bedtime slightly later. It might take a week for them to start sleeping in longer. It’s also important to ensure their bedroom remains dark and quiet until it’s time to wake up. For some pre-schoolers, the moment they see light creeping in they spring awake ready to start the day, long before they’ve achieved a full night of sleep!
Sending your child off to school feeling well rested and ready for the day will help them get the most out of every school day.
Always speak to your GP if you are concerned about your own, or your child’s, health.
- Dr Fallon Cook.
(1) Quach, J., Hiscock, H. & Wake, M. (2012). Sleep Problems and mental health in primary school new entrants: Cross-sectional community-based study. Journal of Paediatrics and Child Health, 48(12),1076-1081.