10 Tips for Getting Your Kids Up and Out on School Mornings

One of the main reasons your kid may not be waking on time is because of insufficient sleep. During summer break, your kid was probably used to sleeping in and sleeping late. It can be difficult to wake up at the wee hours every morning.

Start adjusting your child's sleep routine to include a consistent bedtime and wakeup time. Maintain the established routine on weekends to regulate the body's internal clock. It's much easier to wake up on Monday mornings if your kid has been doing the same thing the days before.

For younger children who may be taking naps, it's important to keep them short and earlier in the day. 

For children older than 6, all sleep should occur at night. If your child is napping regularly, this is a sign more sleep is needed during the night. Make sure children go to bed so they can get the recommended amount of sleep (nine to 12 hours).

This may cause a ruckus with your child, but limiting screen time before bed can help them wind down and fall asleep easier. Exposure to phones, TVs, or computers can negatively affect sleep quality by reducing the production of melatonin in our bodies, which make us feel tired. Talk to your child about setting a realistic time to stop using the phone or laptop.

Talk with your child about creating a bedtime routine. This can mean engaging in calming activities like reading, writing in their journal or listening to soothing music before bed.

Make sure the sleep environment is comfortable and suitable for sleep. This means it's dark, quiet, and cool.

Rise and shine! Open curtains in the morning to let natural light into the bedroom, which helps your child regulate their body's internal clock.

Gradually introduce children to using an alarm clock to wake up independently. For young kids, have them pick out an alarm clock at the store. They're more likely to use something they chose themselves.

For kids who have an especially difficult time waking up, an alarm clock on wheels might do the trick.

We love Clocky, a clock that "leaps off the nightstand and runs away beeping. It's a running alarm clock with an annoying alarm!"

More from CafeMom: 10 Tips To Building a Better Sleep Routine

Offer rewards, praise, or incentives for consistently getting out of bed on time. This can simply mean saying words of encouragement, physical affection, or giving special attention for the effort.

You can also implement a rewards system to keep track of the number of days they wake up on time. When they reach a certain goal, they get a reward such as a new toy, gadget, game, clothes, or experience.

Kids who move more during the day are more likely to fall asleep quickly than those who stay more sedentary. Encourage physical activity during the day to promote better sleep at night.

The foods your child eats during day can affect how well they sleep and whether they will have a tough time getting out of bed in the morning.

For teenagers, it's important they avoid coffee, tea, and energy drinks in the afternoon and evening. Foods such as chocolate and drinks like pop contain caffeine; limit these types of food for younger children.

Avoid large meals and spicy foods before bed as they can cause stomach upset and discomfort that can make it harder to fall asleep and stay asleep. If needed, they can have a light, healthy snack such as nuts or fruit after dinner.

Create a predictable morning routine that kids can look forward to. Involve them in the process and allow them to have choices so they feel empowered to practice the routine.

This gives them control over how they want to start the day and makes them more likely to stick to the routine. This may mean putting their favorite music on or podcast while they get ready for school. This could also mean they get to choose what to eat for breakfast or the clothes they wear.

Kids are like sponges and will follow your lead. Be a role model by practicing healthy sleep habits and managing your own morning routine effectively. If they see you practicing what you preach, they're more likely to do it as well.

Remember, every child is unique, so it might take some trial and error to find the strategies that work best for your family. Consistency and patience are key in helping kids establish healthy morning habits.