Back to School – Healthy Bedtime for Kids!

We are only a couple of weeks away from school starting back in Australia, so I thought I would share with you some of the information that I have been researching about a getting my 3 little vikings back into a good sleep routine. As well as what I am currently doing to ensure that they are well rested to start the new school year! If you are like me during the school holidays I am a little bit more relaxed around their bedtime as we love sitting outside at night eating our dinner, the kids are having fun jumping on the trampoline while the parents sit back and enjoy catching up with a glass of wine!  Now that we are reaching the end of the school holidays I am slowly getting my kids back into a good routine so that they are ready to take on the new school year! Here is what I am implementing in my household this week:

> The National Sleep Foundation state that around 2 weeks before school starts, we should slowly start working with our children to implement a school/age appropriate sleep schedule… Having 3 kids at different ages I had to refresh my memory on how much sleep each child needs so I have found this sleep guide helpful.  This is what I will be aiming for 2 yr > 7pm to 6am >>>>>>>>> 4yr> 7.30pm to 6am >>>>>>>>>8yr> 8pm to 6.30am … I am hoping that this routine will give both my husband and I some time to spend with each child on reading them a book and give them some 1:1 time with each child.

>  Sticking to the schedule – Once my kids are in this routine I try and stick to this from Sunday to Thursday as Friday and Saturday nights we are usually out or having a family movie night! Plus when my kids are in a routine I find our house runs a lot smoother.

> Sleep time routine – Having a great bedtime routine is a great way for the kids to get them ready for bedtime so I actually start the sleep time routine from their dinner time. We usually have dinner between 5.30pm and 6pm depending on sport/work commitments. Once dinner is finished say at around 6.30pm – the kids will have their bath, brush their teeth, get their pj’s on and they are allowed to either play or watch some tv whilst I clean up the kitchen. From 7pm we start the bedtime routine and depending on who is taking the kids to bed the other parent will sit with the other 2. I think having a good routine leading up to bedtime it allow the kids to know exactly what to expect and their won’t be any surprises.

> Natural Sleep Support – If you have followed me for any length of time you know that I am an essential oil believer and user. I have used them consistently for about one year now, and sleep time is no exception. Here is how I use essential oils to support a healthy night sleep for my kids:

FOR THE GIRLS – Serenity blend – Serenity is a beautiful blend for girls that is both calming and relaxing. Depending on what kind of day my daughter has had I either add a cup of epsom salt and a few drop of serenity to the bath or I put a few drops on her pillow before bed and her cuddly toy – sometimes she won’t go to sleep without it.12983200_1712962302323137_7182133036545565583_o

FOR THE BOYS – Lavender + Balance blend (creates a sense of calm and grounding) – I have made up a roller bottle topped with coconut and the a few drops of each oil. I then rub it on the soles of their feet and and on their pillow before they bedtime. They have also become a little obsessed with the oil.. but i definitely think it helps with grounding my boys.. I did try having a diffuser in their room but they always seem to find it and tip the water all over the floor so maybe in a few years. Sometimes if I have had a full on day I add a few drops of Balance to the bath or diffuse it while they eat their dinner #2boys20monthsapart

> Nutrition – Well like you going to bed on a full stomach is uncomfortable and makes it hard to go to sleep, so it is definitely the same for kids. I try and allow at least 1.5hrs before bedtime for their food to digest. And it is best to avoid any sugary drinks at dinner time or before bed as they don’t need the extra energy trust me. Water is what  you will see on my families dinner table 🙂

Not sure about you but sometimes my kids complain that they are “still hungry” before bed so they can choose between some yoghurt, a glass of milk, a piece of bread with avocado or peanut butter or a banana.

I would love to hear about what you do to encourage a good night sleep in your household.

If you have any questions or would like to get your hands on the bedtime essential oils feel free to reach out as I am more than happy to help!


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