This post was written by Jennifer Born, PA, PPG – Sleep Medicine.
Summer vacation has come to an end for students across the area, which means parents and kids are getting back to school year routines. It’s a good time to audit nighttime habits and make sure you’re setting yourself and your children up for success.
Why a routine matters
The American Academy of Sleep Medicine emphasizes consistency and routine as important factors in optimizing sleep. It’s helpful to start the transition to a healthier sleep routine several weeks before the start of school or a new schedule. You can start slowly, increasing (moving up) bedtime by 15 minutes each night until you reach the preferred time.
Five tips for better sleep
Want better rest for you and your student, but not sure where to start? You’ve come to the right place! These pointers are the perfect place to begin. Remember, your sleep health benefits from consistency.
Introduce relaxing habits — Come up with activities you and your child can do as part of your nightly weekday routine to help you wind down. Feel free to get creative here, and keep in mind that your activities might be different. Some common relaxation activities include a warm bath or shower, reading a book, writing or journaling, stretching and meditation. (Watch this video on mindfulness and sleep.)
Turn off devices – Screens are definitely sleep disrupters. Make a point to avoid technology at least 30-60 minutes before you plan to go to bed and, if possible, keep electronic devices out of your bedroom.
Consider what you consume – Avoid caffeine (pop, coffee, tea, energy drinks, chocolate, etc.) after lunch. Adults, nicotine stimulates the brain and should be avoided before bedtime. While you’re at it, try not to consume alcohol 4-6 hours prior to sleep.
Be mindful about movement – Regular exercise can help you fall asleep quicker at night. That said, it’s best to try and get your workout in at least 6 hours before bedtime.
If you build it, sleep will come – For optimal sleep, create a relaxing environment that promotes rest. Make your bedroom cool, quiet and dark. Blackout curtains or a noise machine can be helpful. A room temperature of about 68 degrees is considered ideal for promoting sleep.
I wish you a wonderful school year, full of happy memories and restful nights!
If you have concerns about your sleep quality and think you might have a sleep disorder, talk to your primary care provider about the possibility of a referral to a sleep medicine specialist
