This post was written by Jennifer Born, PA, PPG, Sleep Medicine.
With summer vacation coming to an end for area students and parents and children transitioning back into their back-to-school routines, now is a good time to reevaluate your nighttime routine and set yourself and your children up for success.
Why Routines Are Important
The American Academy of Sleep Medicine emphasizes consistency and routine as key factors in optimizing sleep. It’s helpful to begin the transition to a healthier sleep routine a few weeks before school or a new schedule starts. Start slowly, increasing your bedtime by 15 minutes (earlier) each night until you reach your desired time.
5 tips for better sleep
If you want to improve the quality of sleep for you and your students but don’t know where to start, these tips are a great place to start. Remember, sleep health comes from consistency.
Incorporate relaxation habits — As part of your weeknight routine, think of activities you can do with your child to help them relax. Feel free to get creative; remember that each activity may be different. Common relaxing activities include a hot bath or shower, reading, writing or journaling, stretching, and meditating. (Watch this video on mindfulness and sleep.)
Turn off your devices – Screens can definitely disrupt your sleep, so try to avoid using technology at least 30-60 minutes before you plan to go to bed and, if possible, keep electronic devices out of the bedroom.
Mind your intake – Avoid caffeine (soda, coffee, tea, energy drinks, chocolate, etc.) after lunch. For adults, avoid nicotine before bedtime as it stimulates the brain. Additionally, avoid alcohol 4-6 hours before bedtime.
Mind your exercise – Regular exercise can help you fall asleep faster at night, but it’s best to complete your exercise at least six hours before bedtime.
Sleep comes from a good environment. For optimal sleep, create a relaxing environment that promotes rest. Make sure your bedroom is cool, quiet and dark. Blackout curtains and a noise machine can also help. A room temperature of around 68 degrees is thought to be ideal to promote sleep.
Wishing you a wonderful school year filled with happy memories and restful nights!
If you are concerned about the quality of your sleep and think you may have a sleep disorder, talk to your doctor and ask for a referral to a sleep medicine specialist.
