(KPRC) It’s time to head back to school for many kids, and that means scheduled bedtime is back.
Experts typically suggest practicing two weeks before school starts to get circadian rhythms back on track, but some of you don’t have that much time.
“We want to do it slowly by probably, by increments of 15 minutes. For example, tonight, 9:45 then the next night 9:30 and so on,” says pediatrician Dr. Ghazala Abuazza.
Do the same in the morning: wake up 15 minutes earlier, or 30 if you’re in a pinch to make this change quicker. No more than half an hour at a time.
“We don’t want to change this over the weekend,” Dr. Abuazza says. “It’s really better not to change it over the weekend and say ‘well they have two days off so they can sleep late…’ it takes a few days for the internal clock to set it back so it’s better to keep it consistent throughout the weekend.”
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