Aah, summertime – that magical season when sun-kissed, chlorine-scented children chase fireflies until they fall exhausted into deep slumber. Their little faces, still sticky with dried watermelon juice, bear the contented look of freedom. Whether your parenting style is well-suited to the free-wheeling vibe of summer, or you’ve been craving the structure of a school day since the first week of summer vacation, the days march on toward that red-circled date and the rumble of the big yellow bus that mark the first day of school. So, how best to ease the transition from the relaxed pace of summer to the pedal-to-the-metal start of a new school year? It begins and ends with sleep.

Proper sleep is the foundation for a successful back-to-school run. A new school year means more stress for everyone in the family. Time is at a premium – there’s more to do, and less time and flexibility with which to do it. Kids are coping with new teachers, new expectations for schoolwork, new social structures. Parents are coping with getting kiddos out the door on time, preferably without tears and with something besides stale graham crackers and jellied cranberry sauce in their lunchboxes. Everyone is coping with homework, and yes, bedtimes.

One of the best stress busters is a good night’s rest. Sleep helps with emotional regulation, so everyone can better deal with new challenges. Sleep is a powerful mood regulator too, predicting a child’s affect at school the next day – and a parent’s propensity to lose it in the school drop-off line. Memory, concentration, attention, even creativity – key ingredients of good school and work performance – are also greatly affected by sleep. Emotional intelligence, which improves your ability to get along with others and be socially involved instead of isolated, soars with quality sleep. Solid interpersonal skills make for more successful leaders – both in the classroom and in the workplace. Sleep is good for the whole family, so how can you ensure each family member gets what they need?

Start by getting back to a routine. It’s time to reign in some of the laxity of summer and create some structure. Our brains love predictability, so make it easy by helping them know what to expect next. There is no magic routine that fits every family, but you know your family best. Use that insider knowledge to develop a back-to-school sleep schedule that works for your family.

Sleep needs are individual. As you make your plan, consider how much sleep makes each of you feel best. How much sleep did each family member naturally gravitate toward during the alarm-free nirvana of vacation? For adults it’s usually around 7 hours, children 9-10 hours. A couple of weeks before school starts, begin to adjust your sleep schedule. Instead of making a non-negotiable bedtime, begin with a set a wake-up time that will work for the school year. Allow enough time for your morning routine – taking into account personal preferences and how quickly (or painfully slowly) your team members get ready. Stick to the wake-up time; everyone gets up at their appointed hour, no matter what. Go about your day and don’t nap.

Bright and early wake-times should build sleep pressure and make bedtime easier, but consider the following ways to fine-tune the process. If the bedtime routine has fallen by the wayside over summer break, it’s time for it to make a comeback. Nothing complicated required, keep it simple with a habit that is relaxing and comforting. Routines like a short story, prayer, bedtime song, or cuddle help to prepare the mind for sleep.

You can help the body be prepared too, by using two powerful tools – light and temperature. Soon after arising, go outdoors in the daylight. Even 10 minutes can help to anchor your circadian rhythm and reset your body clock. In the evening, taper light exposure, particularly blue light such as that from handheld devices and laptops. Blue-light suppresses melatonin secretion – the hormone that tells your body it’s time to sleep. Children are much more sensitive than adults to this suppression, which is why putting away technology a couple of hours before bedtime is so important.

Changes in body temperature also help your body know that it’s bedtime. A drop in body temperature is as good as a lullaby. A warm bath seems counter-intuitive, but when you get out of the bath your body cools rapidly. The sudden drop in temperature makes you drowsy. No time for a nighttime bath? No worries. Adjust your thermostat to start cooling an hour or two before bedtime. If you have smart home features, you can let technology do the work by dimming the lights and dropping the temperature to match your schedule.

You’ve prepped the brain and the body, but kids can sometimes be ruled by emotions. How can you make the return to a family nighttime routine more palatable? The eager students have new clothes and shoes, new pencils, calculators and lunchboxes – why not freshen up their sleeping quarters? Their space should be a place where they feel happy and secure – and that matches their growing needs. Make sure they fit properly in their bed and that the style of the room evolves with their maturity level. Upgrading your little one’s comforter with their favorite superhero might boost your child’s enthusiasm for bedtime and create a mental fresh start.

Summer days are coming to a close, but back to school doesn’t have to be a drag. Some advance planning and preparation to get your family’s sleep schedule back on track can make a big difference.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest, Elite Daily, Offspring and Women’s Running.

Sources:

• https://www.sciencedirect.com/science/article/pii/S0022096516300042
• https://www.sciencedirect.com/science/article/abs/pii/S002239561730777X
• https://onlinelibrary.wiley.com/doi/abs/10.1111/bjep.12109
• https://psycnet.apa.org/record/2017-23694-002
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295443/
• https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-babies-and-kids-need

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

If you haven’t been in a dorm or on-campus apartment lately, expect to be amazed. Colleges and universities are going all out to create impressive student housing facilities to compete for enrollment. Your son or daughter may find themselves living in a place that features resort-style amenities like a BBQ area, a yoga studio and a coffee shop.

But looks can be deceiving when it comes to getting a good night’s rest. Dorm room mattresses can be tough – literally. (More on that later.) Roommates may have different sleep schedules. Plus, getting enough shut-eye is difficult when there’s the potential for noise and ruckus all hours of the day and night. There’s no telling when a toga party might break out.

It’s time for a lesson on how you can help your co-ed get better sleep at school.

Why College Students Should Take Sleep Seriously

Young adults need eight hours of sleep to function well. Yet, most college students fall short.

“On average, college students get less than 7 hours of sleep per night, and the college years are notoriously sleep-deprived due to an overload of activities,” this according to collected research on the topic of sleep by the University of Georgia. “Insufficient sleep impacts our health, our moods, our GPA and our safety.”

Research from Harvard University shows that in addition to achieving improved grades, students who get a good night’s sleep have better memories, lower their risk of obesity and decrease their chances of getting sick.

Sleep is a requirement for good mental and emotional health, too. Studies from the National Institutes of Health report that those who don’t get enough sleep often experience increased negative feelings and potentially, hopelessness, drug use and even suicide.

Dorm Mattresses Won’t Have Their Back

The literal basis for good sleep is the mattress. Unfortunately, the mattress that the school supplies will probably not be ideal for a couple of reasons.

• It’s used. A lot. Dorm mattresses take a beating. With space at a premium within a crowded dorm or apartment, the bed often doubles as a sofa, a study lounge and a dining room table. (Let’s all admit we’ve turned our bed into a dance floor at least once, too.)
• It’s got wear, tear and worse. As you would expect, the older a dorm mattress is, the more uncomfortable and – well – gross it’s likely to be. The polyurethane foam core found in the majority of dorm mattresses will sag and soften with use, making the bed unsupportive. Worse yet, a dorm mattress can harbor nasty bedbugs, mold and bacteria. You don’t know who used that mattress before you or what they did on it.

So What Can You Do?

You don’t have to force your kid to attend your local college and commute from home to avoid dorm living completely. There are a few simple things you can do to help:

• Buy a mattress. We get it. This option isn’t always feasible, but it IS the one sure way to know exactly what your cherished student will be sleeping on. Just like shopping for a mattress at home, take your son or daughter with you to test out for comfort.
• Buy a mattress encasement. If you’re stuck with a dorm-issued mattress, a mattress encasement is a must. We’re not talking about a mattress pad here. Think of this as your dust-proof, waterproof mattress shield. Encasements are zippered, six-sided items designed to fully separate your bed linens from the mattress. Look for encasements made of breathable fabrics that won’t make noise when you move. High-quality construction and materials will ensure your encasement will last the four (OK, maybe five or six) years your kid will be at school.
• Buy a mattress topper. A mattress topper sits on top of the mattress to offer extra cushioning and even out mattress lumps. Toppers can be made of memory foam, quilted down or cotton and other materials. Firmness and thickness will vary, so choosing a topper is largely a matter of personal preference.

Before you buy a mattress or any mattress accessory, make sure you know the size of the bed frame that is supplied with the room. Most dorms have beds that feature twin XL mattresses, but not all. Find out before you buy the wrong size and you’ll avoid the hassle of having to make a return and scramble to find the right-sized replacement.

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A Word About Ambiance

The sleep environment is just as important as the mattress they’ll sleep on. Encourage these techniques and habits that make it easier to fall asleep and get quality rest.

• Cool it off.If they have control of the temperature, advise them to keep it between 65 and 67 degrees for sleeping.
• Sleep unplugged.They may not listen, but remind them that laptops, tablets, smartphones and televisions before bed are a bad idea. The blue light they emit has been shown to disturb sleep.
• Stay organized. A cluttered room can breed anxiety. When it comes to creating the ideal bedroom and getting a good night’s sleep, less is often more.

You Should Sleep Well, Too

Sending your kids off to school is a life-changing event that may leave you feeling sad or overwhelmed. Living through emotions like that can be rough. But take comfort knowing that you did your homework. You’ll pack them up with everything they need to be well rested and ready to tackle college life.

Don’t forget about your sleep, either. Be sure to sign up for our newsletter, The Snoozzze, to get the latest sleep research and tips to help you and the entire family get better sleep.

Sources:

• https://www.nreionline.com/student-housing/focus-student-housing-amenities-changes-luxury-health-and-wellness
• https://www.ncbi.nlm.nih.gov/pubmed/25178930
• https://healthresearchfunding.org/sleep-deprivation-college-students-statistics/
• https://www.affordablecollegesonline.org/college-resource-center/guide-to-sleeping-for-college-students-and-teens/
• https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
• https://www.hsph.harvard.edu/nutritionsource/sleep/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.