When the warm, lazy days of summer are over it is time to get back to an actual bedtime. Transitioning from a summer schedule to a school routine can be challenging. Getting back into a normal sleep pattern is often the most difficult. However, it is also so important for learning. Research says that sleep deprivation can impair cognitive function, slower processing speeds, and a lack of focus. These are all things that will cause difficulty especially in a school setting. Here are some tips you can use to help families respect their bodies and brains by getting proper rest.
- Set a nightly routine with strict timings based on your child’s age
- Dinner around the same time
- Bath/shower/ hygiene schedule
- Quiet time with a bedtime book reading
- Lights out
- Winding down
- When the sun goes down only use lamp light and avoid the blue light from screens
- Limit snacking to an hour before sleep
- 30 minutes before bedtime remove all screens
- Falling Asleep
- Lower the temperature in the bedroom a few degrees
- If your child really struggles to sleep a gel icepack for a few minutes on the back of his or her head can help lower the body temperature a few degrees, which can trigger sleep
- Make the room as dark as possible as light can trigger insomnia
- Play soft calming music
- Use a soft relaxing scent in the room
- Practice deep breathing or a meditation app
- Waking up
- Set an alarm across the room so you must get out of bed to shut it off
- Stretch or do a 5-minute yoga routine to get the blood flowing to all the muscles with renewed energy.
- Utilize a meditation app to get your day started
Huffington, A. S. (2016). The sleep revolution: Transforming your life, one night at a time. Penguin Random House Books.
Medina, J. (2008). Brain Rules:12 principles for surviving and thriving at work home and school. Pear Press.