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Back to School: Preparing for Good Sleep
Creating a good school routine takes preparation and establishing good sleep schedules with parents' support is key in helping your children perform at their best. When kids don’t get enough sleep they can often be irritable, easily frustrated or hyper, and have behavior problems. They may also have trouble learning and paying attention in school.
With the beginning of school quickly approaching, it’s almost time to say goodbye to the relaxed schedules (and late nights!) of summertime. Creating a good school routine takes preparation and establishing good sleep schedules with parents' support is key in helping your children perform at their best. When kids don’t get enough sleep they can often be irritable, easily frustrated or hyper, and have behavior problems. They may also have trouble learning and paying attention in school.
The National Sleep Foundation recommends the following guidelines for the amount of sleep needed.
Preschoolers (ages 3-5) require 10-13 hours
School-age children (ages 6-13) require 9-11 hours of sleep
Teenagers (ages 14-17) require 8-10 hours of sleep
Tips to Help Your Child Sleep
Begin adjusting from summer to school routine the week prior to school starting. Adjust bedtimes in 15-minute increments. For example, have your child wake up 15 minutes earlier and go to bed 15 minutes earlier. Gradually adjust every few days until you’ve reached your desired sleep and wake goals.
Set regular wake and sleep times.
Turn off the screens at least an hour before bedtime and keep cell phones and computers out of the bedroom.
Create a wind-down time: read together, listen to music, reflect on your day, etc.
Avoid caffeine (soda, chocolate, tea) in the late afternoon or evening.
Limit napping in adolescents.
Make sure children get enough exercise during the day.
Create an optimal sleep environment: keep bedrooms dark, cool and quiet.
Keep to a sleep schedule- even on weekends. Aim for sleep-wake and bedtimes to be no more than an hour different than the weekday routine
— Laura Super/ Certified Life Coach
Good Sleep: Essential to Mental Health
According to the Centers for Disease Control and Prevention, one in three adult Americans gets less than seven hours of sleep per night. While some people can function well with less, most of us need at least seven hours for optimal physical, mental, and emotional well-being
According to the Centers for Disease Control and Prevention, one in three adult Americans gets less than seven hours of sleep per night. While some people can function well with less, most of us, need at least seven hours for optimal physical, mental, and emotional well-being. In addition to many physical problems that can arise from lack of sleep, depression, anxiety, and other mental health issues can increase with sleep deprivation. If you think you might be sleep-deprived, improving your sleep hygiene might help. The term sleep hygiene refers to the habits that promote good sleep.
The 10,3,2,1 Rule
One guide for getting better sleep is the “10,3,2,1 Rule”:
10 hours before bed: stop drinking caffeine. The half-life of caffeine (the time it takes for your body to metabolize half of the caffeine you consume) is about six hours, so most of the caffeine is gone in 10 hours.
3 hours before bed: no more food or alcohol. Your body wants to slow down naturally by bedtime, so it’s best if you aren’t still actively digesting food while trying to sleep. Alcohol can make you sleepy, but it can also disrupt sleep.
2 hours before bed: no more work. You know that work can be stressful and mentally taxing. Giving yourself at least two hours before bed can help your brain relax.
1 hour before bed: no more screen time. Computer screens emit blue-shifted light, which mimics sunlight. When you stare at this kind of light in the evening, it can affect your circadian rhythms, throwing off the timing of your sleep/wake cycle. It’s best to not use computer screens in the evening, but if you do, most computers and devices have a setting that changes the nighttime screen tint from blue to yellow.
Sleep Environment
Your sleeping environment is also a key component of quality sleep. A room that is under 70 degrees is typically ideal. Even if the ambient room temperature is cool, it might still be too warm in the microclimate that is the space between your body and the covers. There are products available that cool this microclimate in various ways. Of course, a comfortable but supportive mattress and pillow are also key. A dark room also helps. Even a little light can interrupt sound sleep. Speaking of sound, many people benefit from white noise in their bedrooms. This can be the sound of an air conditioner or fan, or you could try a white noise app.
Healthy Habits for Sleep
Going to sleep and waking up at the same time every day also helps your body know when it’s time to start powering down at night. Exercise obviously has many health benefits, and sleep is one of them, as long as you avoid exercise right before bed. You can also talk to your doctor about diet and supplements that can improve sleep. Counseling, such as cognitive behavioral therapy for sleep has also been shown in studies to help people get more and better-quality sleep.
About the Author
I love to walk alongside people to help them build a bridge from their current challenge to a hopeful future. I combine my graduate study in theology with evidence-based therapeutic practices to encourage and equip clients to glean new skills that can benefit them for the rest of their lives.