Erica Desper, Bernadette Samuels and Amelia Kinsolving are moms supporting moms (and all parents) on the path to better sleep and smoother potty training, since 2010. Confident Parenting was named “Best” and "Family Favorite" resource by the Main Line Parent, Bucks County Parent and Philadelphia Family communities in 2022, their 9th and 10th and 11th accolade from parents! Meet the team here.
5 Tips to Get Sleep Back to School Ready
Erica Desper
Whatever your supply list consists of this year, sleep should be at the top of it.
The back to school season tends to elicit a full array of emotions from parents and children alike. As much as you or they may be in the camp of "I'm not ready to think about it yet!" taking time now to ensuring your kiddo heads into the year well-rested will help them (and you!) survive and thrive.
Learn More About Sleep Support
What Does Ideal Sleep Look Like?
Ideal sleep refers to both quality and quantity. For a school age child that means it is uninterrupted and affords them an age appropriate total of hours
by the time they need to wake each morning. Preschool-age children need 10 to 13 hours while six to thirteen year olds need 9 to 11 hours. In our experience, few children are comfortable on the lower end of those ranges.
For example, if your child needs 11 hours of sleep and wakes on their own or needs to be awake by 7:00 a.m., falling asleep at 9:00 p.m. or later the night before will chip into that total. Much like many small charges on a credit card, those losses will begin to accumulate, leaving your child with a sleep debt. More important than any sleep total chart though is your child's behavior. Are they waking on their own or do you need to wake them? Can they happily make it to bedtime or are they falling apart in the evenings? Do they fall asleep on car rides or during screen time? A well rested child should be able to make it to their next regular sleep period easily.
Why Does Ideal Sleep Matter?
Across all ages, behavioral and learning difficulties are often a symptom of sleeplessness. Research
tells us that sleep loss leads to problems with learning, attention and concentration, hyperactivity, mood, emotional regulation and behavior. Studies also show that lower sleep totals correlate with lower test scores. So, whether your child will be learning at home or a brick & mortar, from you or from a teacher, their sleep should be the first back to school supply you stock up on.
How Can We Get Back on Track?
If summer vibes or ongoing pandemic chaos have caused slipping schedules and shrinking sleep totals, these five tips will help your family get back on track.
1. Start Adjusting their Schedule in Advance
If your child's schedule has slipped later, start shifting them back well in advance of the start of she school year. As early as two weeks before the first day, begin to gradually shift their sleep and wake times earlier.
For example, you might wake your child 10 minutes earlier each morning and then shift bedtime 10 minutes earlier than usual that night. Each day (or every few days if you prefer) repeat the process until your child is waking at the time they need to wake on a school day AND getting the appropriate amount of sleep for their age group. Once you have reached this schedule be sure to stick with it even on the weekends. If daylight or neighborhood sounds are causing an issue at bedtime consider adding blackout curtains and white noise or more of them.
2. Check the Tech
The light emitted from screens interrupts the production of Melatonin, one hormone involved in the delicate dance of bringing on sleep, and tells the brain to wake up. To prevent that disruption, turn screens off at least 1-2 hours before your child's goal sleep time. This is true of every
screen including television, video games, tablets, phones, etc. Blue blocking features may not be as effective as once thought so don't rely on them. If a cutoff isn't possible, use a screen that is as far from your kiddo's face as possible - a phone held close may have more of an impact than a television across the room. For older children with their own devices consider having a rule of charging and leaving devices outside the bedroom to avoid temptation. If it helps, set an audible and/or visual timer
so they have a heads up as to when screen time will end. The Time Tracker Mini
and the Time Timer
are great options.
3. Consider their Diet and Fluid Pattern
A heavy meal too close to bedtime can interfere with your child’s ability to fall asleep and foods high in sugar can cause night waking due to blood sugar fluctuations. Caffeine can also interrupt sleep patterns so limit your child’s caffeine intake in general and avoid caffeine altogether within 6 hours of bedtime. Soda and energy drinks are obvious culprits but remember that chocolate has caffeine too so that after dinner treat could be an issue too. Drinking a lot of fluids close to bedtime can lead to overnight bathroom trips so push fluids throughout the day and taper down to a cutoff in the evening . Keep blood sugar stable by pairing a complex carbohydrate with a protein (think whole grain toast with peanut butter) for an evening snack.
4. Create or Revisit a Wind-Down Routine
If a predictable bedtime routine has fallen by the wayside, now is the perfect time to reintroduce one. The sleep routine should take place in the room your child sleeps in and should include activities that help the brain and body to wind down such as reading or being read to, talking about their day or listening to calming music. Kids who have trouble turning their brains "off" at the end of day may benefit from guided meditation bedtime stories for kids or, for teens, a sleep podcast. My son loved Lori Lite's Goodnight Caterpillar track when he was younger and is a huge fan of the Sleep With Me
podcast now, as a tween. The Moshi app
is also a very popular option. Be sure their environment is conducive to settling down. A room that is too stimulating or too warm can contribute to restlessness. Magnesium plays an important role in smooth sleep so consider incorporating a magnesium based lotion into the bedtime routine, like 8Sheep Organics Junior Bedtime Lotion.
5. Offer a Compromise to Keep Habits on Track
If your child is anxious about what this school year will bring, this will likely manifest at bedtime or overnight. It is okay to validate those feelings (we're anxious too, kid!) while still maintaining healthy sleep habits. Avoid introducing any you won't want to do in the long term, such as letting them crash in your bed, in favor of a compromise, like returning to check on them often so long as they lay in bed quietly.
We can never know exactly what a new school year will bring but we do know that heading into it well rested will help your family cope. If the above tips aren't enough to get sleep on track, our sleep team is here to help!
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Explore the PEERS® Program for Middle and High School Students The PEERS® program at Hill Top Preparatory School is a supplemental, evidence-based social skills program designed to empower adolescents and young adults with diverse learning profiles, including Autism, ADHD, anxiety, and other socio-emotional challenges. Developed at UCLA by Dr. Elizabeth Laugeson, this world-renowned program focuses on helping participants achieve success in school, work, and life by equipping them with the social tools needed to thrive. PEERS® for Adolescents is ideal for motivated middle and high school students eager to enhance their social skills, resolve conflicts, and establish lasting friendships. Is PEERS® Right for Your Teen? Participants will develop essential skills to: Build and maintain meaningful friendships Start and sustain conversations Navigate electronic communication Use humor in social interactions Organize social get-togethers Be a good sport in competitive settings Manage disagreements and conflicts Improve social reputation Handle teasing and bullying effectively Program Details This program is designed for students who: Face challenges in making or keeping friends Are interested in developing their social skills Are willing to participate fully in the program Can attend consistently for the full duration Have a supportive parent/guardian willing to engage in the sessions Duration: 14 weeks of 90-minute sessions held once a week in the evening. Structure: Social skills are taught through engaging lessons, role-playing, and real-time socialization practice. Parent Involvement: Concurrent parent/guardian sessions focus on strategies to support their teen’s progress at home. Active parent participation is essential for maximizing the program's impact. Scholarships: There are a limited number of scholarships available for qualified students. Healthy relationships are the foundation of a happy and successful life. This group is designed to empower young adults with the skills they need to create meaningful connections with friends, family, coworkers, and romantic partners. Participants will learn how to communicate effectively, build trust, and foster deeper intimacy in all their relationships. Explore PEERS® Program for College Students & Young Adults In PEERS® for Young Adults, the following skills will be learned and expanded on: Development and maintenance of friendships Improve conversational skills Navigate entering & exiting conversations Use humor appropriately Communicate electronically Improve dating skills Organize social gatherings Handle direct and indirect bullying Manage disagreements effectively Handle dating pressure with confidence Interested? Take the next step today!
This guest blog from Open Minds Psychological e xplains why schools request mental health evaluations after a behavioral or psychiatric crisis and how families can access fast, trauma-informed, school-compliant assessments. Based in Pennsylvania, Open Minds offers 48-hour turnaround times and specializes in school-ready documentation that helps students return to class safely and with support. When the School Says Your Child Needs a Mental Health Evaluation If you’ve received a call or letter from your child’s school saying they can’t return until they’ve had a psychological evaluation, you’re likely feeling overwhelmed, frustrated, and unsure of what to do next. You’re not alone—and you’re not doing anything wrong. These situations are incredibly stressful, especially when you’re navigating them without a roadmap. At Open Minds Psychological, we specialize in trauma-informed, school-compliant assessments. Let’s walk through why schools make this request, what it means for your child, and what steps you can take to get the support you need, fast. As a team of clinicians who’ve worked with hundreds of children and teens in crisis, we understand both the urgency and the emotion behind school-required evaluations. Many of us are parents ourselves—and all of us believe that a child’s future should never be defined by their hardest moment. “I was afraid my child would be labeled forever. But instead, she felt seen. The clinician actually listened—and the school finally had a plan that made sense.” – Parent, Bucks County According to the American Psychological Association, early re-entry planning after hospitalization significantly reduces school refusal and emotional relapse in students. Ready to get help now? If your school has asked for an evaluation and you’re unsure what to do next, schedule a consultation with Open Minds Psychological today to get clear, expert guidance. Why Schools Request a Psychological Evaluation The Role of Schools in Student Safety Schools have a legal and ethical responsibility to ensure a safe learning environment. When a student experiences a behavioral or emotional crisis—whether that’s a panic attack, aggressive outburst, self-harming comment, or hospitalization—the school may request an evaluation to understand whether it’s safe for the student to return and how best to support them. Q: Why did the school say my child needs a psychological evaluation? A: They’re making sure it’s safe for your child to return and want expert guidance on how to support them. Common Triggers Psychiatric hospitalization or ER visit Suspensions involving threats or aggression Major changes in behavior or emotional state Self-harm or suicidal ideation reported at school Legal & Liability Factors Schools may also be navigating state guidelines or district policies that require formal documentation from a licensed professional before readmitting a student after a behavioral or psychiatric crisis. What Is a High-Risk Psychological Assessment? A Focused, Trauma-Informed Evaluation Unlike standard psychological evaluations, a high-risk assessment is designed to evaluate immediate concerns about a student’s emotional and behavioral stability in a school setting. Q: What exactly is a high-risk psychological assessment? A: It’s a short-term, focused evaluation that checks if your child is ready to go back to school and what support they may need. evaluation that determines if a student is emotionally and behaviorally ready to return to school after a crisis. What It Includes Brief clinical interviews Behavior and risk screenings Review of medical/school documentation Feedback and written recommendations for school reintegration What It Doesn’t Do This isn’t a full diagnostic battery—it won’t label or pathologize your child. Instead, it aims to answer two questions: Is it safe for your child to return to school? What support will help them succeed when they do? Looking for ways to support your teen during this process? Explore our therapy for adolescents page to see how ongoing therapeutic support can help your child feel understood and regain confidence. How to Request a School-Compliant Evaluation: Step-by-Step Get the school’s referral or request in writing – This is usually an email or letter stating that an evaluation is needed. Contact a licensed child psychologist – Prioritize providers experienced in school settings and turnaround within 24–48 hours. Prepare documentation – Include hospital discharge notes, school communication, or prior evaluations. Attend the assessment appointment – Bring your child, and ensure time for both parent and child interviews. Submit the evaluation report to the school – The clinician will provide a formal letter with return-to-school recommendations. Additional Parent Questions (People Also Ask) Q: Can I use my own psychologist instead of the school’s? A: Yes, you can choose your own licensed provider—as long as their report meets the school’s requirements. Families have the right to choose their own licensed provider, as long as the evaluation meets school documentation standards. Q: What if the school pushes back on our evaluation? A: Ask them why—it’s often a formatting issue, and the clinician can usually revise it to fit their policy. to clarify their requirements. A clinician can often revise or supplement the report to meet district criteria. Q: How fast can we get this done? A: Open Minds can usually schedule and complete the full evaluation—including paperwork—within 48 hours., we typically complete high-risk evaluations within 48 hours—including written documentation for the school. Take the next step today: Schedule an appointment or call us to get your child on the path back to school. For a deeper, step-by-step walkthrough, visit our full Psychological Evaluation Guide.
Where Can I Have My Child Evaluated for Autism, ADHD & Giftedness? If you have concerns about your child's development or learning, then you likely already know that many local providers have waitlists as long as 18-24 months for evaluations. As a parent who was once putting my child's name on those lists, I grew frustrated and made it my mission to collect parent recommended resources with minimal wait times who can help families get answers as early as possible. Here are many excellent options to consider.
Thank you to our friends at InStride Health for this guest post! At its core, perfectionism is the tendency to have very high standards for ourselves or others. Not all perfectionism is harmful. Research shows that some perfectionistic behaviors are useful and help young people reach meaningful goals. This adaptive form of striving pushes kids and teens to work hard, take pride in their efforts, and stay flexible when things don’t go exactly as planned. The trouble begins when perfectionism becomes driven by anxiety, guilt, fear of judgment, fear of failure, and shame. Often individuals engaging in problematic perfectionistic behaviors experience fixed thinking and unrealistic expectations. These internal pressures can be relentless and emotionally exhausting, fueling self-criticism, procrastination, and avoidance. And instead of helping kids grow, they slowly shrink the world they feel comfortable living in. Here are some ways problematic perfectionistic behaviors can show up in a young person’s life. School and the Pressure to Get Everything Exactly Right Academic settings are a breeding ground for problematic perfectionistic behaviors. A young person might feel a need for things to be done in a very specific way, redoing steps or checking their work repeatedly to relieve the discomfort of imperfection. Others may delay starting work because beginning feels risky, or finish a task and avoid turning it in because it isn’t perfect. Over time, school becomes less about learning and more about controlling outcomes. Social Life, People-Pleasing, and the Fear of Being Seen Imperfectly Social situations are another area where problematic perfectionistic behaviors can show up. Some young people might overthink what they say, rehearse conversations, or avoid certain social situations altogether. Others become chronic people-pleasers, feeling they need to always be agreeable or helpful. Fears of being judged, embarrassed, or perceived negatively can make them feel they must present a “perfect” version of themselves at all times. This limits friendships, prevents authentic connection, and makes everyday social interactions, like starting conversations, meeting new people, or speaking up, feel stressful. Hobbies, Creativity, and the Loss of Play Perfectionism doesn’t just affect academics or relationships; it can drain the joy out of hobbies and creative activities. Kids and teens may pull back from or even stop doing the things they love, like drawing, playing music or sports, participating in plays, or trying new things because they feel pressure to be the best. They are scared to even try out of fear that they won’t excel right away or become a star, and their world becomes less playful and curious and more fear-driven. Decision-Making and the Fear of Choosing Wrong Another place problematic perfectionistic behaviors show up is in decision-making. Buying gifts, picking out clothes, or deciding where to eat can start to feel overwhelming. Young people may spend so much time thinking through options and trying to find the “best” one that they freeze, avoid choosing, or hand decisions off to others. Avoidance becomes a way of staying “safe.” If they don’t choose, they can’t choose wrong. Unlearning Problematic Perfectionistic Behaviors Because problematic perfectionistic behaviors are learned, they can be unlearned, with the right evidence-based support and practice. At InStride Health, we help young people understand that targeting these behaviors in treatment isn’t about lowering expectations or giving up on values like hard work or trying their best. Instead, it’s about teaching them to notice and name these behaviors and associated thoughts and emotions and then choosing new, more flexible ways to respond. This work includes tolerating imperfections and uncertainty through exposures, engaging with thoughts more flexibly, and building genuine self-compassion. As perfectionism loosens its grip, young people can rediscover the confidence, curiosity, and freedom to try things without needing them to go perfectly. And their world expands again.
6 Common Special Needs Planning Missteps & How to Avoid Them Guest Post by Pat Bergmaier, CFP®, ChSNC® Over the years, I’ve met many well-meaning, loving parents who mistakenly assume they’re “all set” when it comes to handling the unique financial needs of their child with special needs, only to find out later that they’ve missed a key step. It’s understandable, but these situations can often be avoided with some proper planning help. Here are some frequent planning missteps to be aware of that could impact the financial future of your child or family member with special needs.
Thank you to Dr. David Danish, President and Psychiatrist at Philadelphia Integrative Psychiatry and Chris Smith, Board Certified Behavior Analyst and Licensed Behavior Specialist for answering this parent question.
Join me in welcoming ABA Centers of Pennsylvania to Bala Cynwyd and Wayne/King of Prussia. They are smashing lengthy local waitlists for autism diagnosis and care, getting children 2-17 years in within 47 days of their initial contact and they work with most major insurances.
Beyond Autism Opens their 3rd Location in Havertown Pa! Beyond Autism is a collaborative center that provides individualized ABA, Speech and Occupational Therapy for children and adolescents diagnosed on the Autism Spectrum. They partner with families living with autism to build a strong foundation for their children in early childhood and beyond and passionately believe that their team inspires and supports change through evidence-based teaching methods and practices. Their newest location recently opened in Havertown and they continue to offer services out of their West Chester and Media locations. Applied Behavior Analysis (ABA) is a scientific, data based field that has utilized principles of learning and behavior for over 30 years to teach children with Autism enhanced social behaviors like self-care, play, motor skills, language, academic, self-help and other living skills. Their typical timeframe to begin services ranges from 2-4 weeks and, best of all, Beyond accepts all major commercial insurances. While they are not a Medicaid provider, they do offer a hardship program for those in need of financial assistance. Beyond offers a variety of service areas which include but are not limited to: Autism Spectrum Disorder Childhood Apraxia of Speech Early Intervention of Speech/Language Delay Expressive and Receptive Language Disorders Fluency/Stuttering Disorders Artic Phonological Disorders Social Skills/Pragmatic Language Deficits Learning Disabilities Augmentative and Alternative Communication (AAC) Feeding and swallowing Their occupational therapy program focuses on providing skilled based services in the following areas: Activities of daily living (i.e dressing, feeding, toileting & tooth brushing) Sensory processing Fine and gross motor skills Self-regulation and social skills Visual motor & perception skills Play and leisure skills Learn more and contact them at the link below and welcome Beyond Autism to the neighborhood!
Do you have a child who is exploring potential careers and wishes to do more research? Here are my top 3 websites to explore job goals! O*Net Online O*Net Online is a fabulous website that you could spend hours on. Do you have a specific job that you are interested in researching? You can search for it specifically and you can see all of the job duties associated, the education required, salary information, as well as other jobs that are related to that position. You can also explore jobs based on a specific skill set, by professional associations, job duties, etc. The website also designates which jobs are “bright outcomes”, meaning that the industry is growing and therefore jobs will most likely be available in your field. The website also includes a free interest profile which is helpful in narrowing options. Overall, I could spend hours doing research on O*Net! It is my favorite website by far! Pennsylvania’s Center for Workforce Information & Analysis This website provides labor statistics based on information gathered from the state of Pennsylvania and breaks it down by counties. My favorite statistic to explore is the “Top 50 New Hires”. This is updated every quarter, so it has the most up to date information. This list shows the top 50 employers in each county who have hired workers. This list can be beneficial to explore what type of industries are prevalent in the area that you live in or wish to live in, as well to give ideas of employers to explore for potential jobs. You can find an employer and then search their site for the types of jobs that they are hiring for. The information is extremely interesting, especially when comparing different counties. Occupational Outlook Handbook This website is similar to O*Net Online because it also allows you to explore different job goals in a variety of ways including by pay, educational level, projected new jobs, and projected growth rate. This website is developed using the US Bureau of Labor Statistics. There is a video on the home page which gives you information on how to best use the site. It is another great option for you and your child to explore different job goals. The Pennsylvania Office of Vocational Rehabilitation, or OVR, provides vocational rehabilitation services to help persons with disabilities prepare for, obtain or maintain employment.
