School Morning Routine
Morning routines can be challenging for parents when the new school year starts. Many kids have trouble transitioning from sleep to wakefulness as it relates to self-regulation skills (Hill, 2022).
Over 50% of parents find that morning routines are the most challenging part of their day when the school year starts, with the top stressors being getting their kids out of bed (42%) and waking them up (39%) (SWNS Staff, 2021).
Challenges with Morning Routine
There are several reasons why your child may struggle with getting up in the morning, such as:
Lack of sleep: Some children are not getting enough sleep due to difficulties falling asleep.
Changes in the circadian rhythm: School schedules can shift a child's circadian rhythm (internal clock), leading to sleep deprivation.
Sensory processing disorder: Some may feel overwhelmed and anxious if a routine or schedule is not in place.
(Hill, 2022; Hopscotch & Harmony, 2019; Summer, 2023)
Ways to Support School Morning Routine
There are various strategies to help your child get out of bed in the morning and complete their routine before school, including:
Natural lighting: Bring your child outside on a sunny day or in a room with the most natural sunlight.
Breakfast with bold textures/flavors: Some foods/drinks with lots of flavors or textures can help stimulate taste buds, such as cold smoothies or crunchy cereal. For more oral input, have your child use a straw when drinking their smoothie, milk, or juice.
Play music: Music with an upbeat rhythm can help move your child's body as they prepare for the day. You can also add a little dance party to motivate your child to get out of bed.
Movement: Implement body movements such as animal walks, swinging, jumping on a trampoline, stretches, and walking to help alert the brain and body.
Provide visuals: Create a schedule with your child that includes pictures to identify what task needs to get done. A visual timer can also help indicate how long a task should take and when to transition to the next task. Below, you will find a visual schedule you can use for your child at home!
Make a consistent routine: Wake up and go to bed at the same time, use the same schedule in the morning, and provide the same breakfast meal.
(Hill 2022; Hopscotch & Harmony, 2019; Summer 2023; Radhakrishnan,2021)
References
Hill, J. (2022). Sensory strategies to help kids start the school day. Harkla. https://harkla.co/blogs/special-needs/before-school-strategies?srsltid=AfmBOorkI2Rnbq95QZBFSIf6_YNWlhI6IPz4flS8BtNfy1GzHs_YXHhW
Hopscotch & Harmony. (2019). 4 ways to set up a morning routine for your sensory child. Hopscotch & Harmony. https://www.hopscotchandharmony.com.au/blog/4-ways-to-set-up-a-morning-routine-for-your-sensory-child
Radhakrishnan, R. (2021). How do i wake up my child for school? 12 effective ways. MedicineNet. https://www.medicinenet.com/how_do_i_wake_up_my_child_for_school/article.htm
Summer, J. (2023). Why is it hard to wake up in the morning?. Sleep Foundation. https://www.sleepfoundation.org/sleep-faqs/why-is-it-so-hard-to-wake-up
SWNS Staff. (2021). Over half of parents agree school day mornings are the most stressful part of the day. SWNS Digital. https://swnsdigital.com/us/2021/08/over-half-of-parents-agree-school-day-mornings-are-the-most-stressful-part-of-the-day/