7 back-to-school sleep tips

7 Back-to-School Sleep Tips: Getting Back into a Good Bedtime Routine
The lazy days of summer have come and gone. Now it’s time to switch gears and prepare for the school year ahead.

The routine that awaits includes early mornings, days packed with learning and busy after-school schedules filled with homework and extracurricular activities. Getting enough sleep is crucial to your children’s success. Lack of sleep can result in increased anxiety and irritability, inability to focus and poor decision making skills.

Studies have shown that students who regularly get more sleep earn higher grades than the students who do not sleep well. In fact, researchers at McGill University and the Douglas Mental Health University Institute conducted a study with 75 healthy children and found that sleep deficiency affected math scores negatively by 14 percent.

But more importantly, studies have shown that lack of sleep can contribute to serious health issues later in life, such as heart disease, diabetes and obesity.  And, sleep has been shown to increase immunity and decrease the prevalence of chronic pain. A good bedtime and sleep routine will help your child adopt healthy habits early in life and avoid the complications of insufficient sleep later on.
 
How can you help your children transition from their relaxed summer sleep schedule to a successful back-to-school sleep schedule? Here are seven tips that will contribute to a good night’s sleep before school, whether your kids are starting pre-school or entering their last year of high school.
     
1. It’s key to know how much sleep your child needs based on their age. The National Sleep Foundation graphic below indicates appropriate amount based on age:



2. Start the transition early. It will take time for their bodies to adjust to a more regimented bedtime routine after a relaxed summer sleep schedule. Each day, gradually move your child’s bedtime up by 15 to 30 minutes until they hit their school bedtime.

3. Get active. The more exercise your child gets throughout the day, the more energy they’ll have burned off. This will make it easier for them to wind down at the end of the night. Enjoy the last few days of summer spending time being active as a family, swimming, biking, playing tag, having fun exploring outside. But once school is back in session, make sure physical activity remains a priority in your child’s routine to help them get a restful slumber.
 
4. Eat Healthy. Nutrition impacts the quality of your sleep. According to the Cleveland Clinic, some foods raise serotonin, a key hormone that promotes healthy sleep. Focus on incorporating complex carbs, lean proteins and fresh herbs into dinner recipes to increase your family’s serotonin levels.

5. Power down before bed. In today’s world filled with electronics, this is one of the most important components. All electronics should be turned off at least an hour before bed time. The content on these devices, be it TV shows, video games or computer activities, stimulates the brain rather than settles it. And the blue light emitted from these devices tricks the brain into believing its daytime.

6. Create a relaxing bedtime routine. It’s necessary to find a bedtime routine that works for your child. Perhaps, it’s relaxing bath after dinner, reading a few chapters of a book, doing a bedtime yoga sequence, singing a lullaby or saying prayers or what they are thankful for – or a combination of a few of these tactics. Either way, the goal is to create a routine that tells their brain it’s time to start relaxing and settling down for bed.
 
7. Make their bedroom a sleep sanctuary. Take the opportunity to create an ideal sleep environment. Their bedroom should be uncluttered and their bed should only ever be used for sleep. In addition, during bedtime, the room should be as dark as they’ll tolerate and cool, between 65 to 72 degrees. Try a sound machine or fan to create rhythmic white noise that can be relaxing and help drown out other sounds outside or in the house.

And lastly, practice what you preach. These tips are not only for kids. Incorporating them into your daily routine will also help you get a good night’s sleep and increase your energy. And it sets a positive example for your kids. They’ll feel more inclined to cooperate if the back-to-school sleep program is for the whole family.

Article information courtesy of Rebecca Coleman, Health and Wellness Coordinator for Priority Health.