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

You’re tired of being tired. We get it. Plenty of people notice the effects of poor sleep – everything from inability to concentrate to irritability to weight gain – yet they don’t know where to begin to reverse the cycle of poor sleep. Take a look at your bedtime routine: You may be ruining your chances for sleeping soundly before your head even hits the pillow.

Bad Bedtime Habit #1: Bingeing before Bed

No, we’re not talking about watching your favorite show nonstop (we’ll get to that in no. 5), we’re talking about dinner … and dessert … and nighttime snacks. Your body needs time to digest all that food before you lie down, otherwise you’re likely to have indigestion and heartburn, which can interfere with sleep. Why? When your stomach is really full, acid can creep into your esophagus (hello, heartburn). Lying down compounds the problem since gravity isn’t there to aid in keeping the stomach acid in place.

• Break the habit: Try to eat dinner 2 to 3 hours before you go to bed.

Bad Bedtime Habit #2: Overdoing the Nightcaps

Sorry. It’s just not true that consuming alcohol before bed helps you sleep better. While alcohol may make you feel drowsy, numerous studies point out that it disrupts your ability to go into and remain in a deep, restful sleep state.

• Break the habit: Try limiting your alcohol consumption to the early evening (or not at all). Beyond this time, your body won’t be able to digest it before you hit the sack and you’ll be disrupting your ability to snooze. (Nix coffee or other caffeinated drinks in the evening too, because they stimulate your body and keep you up.)

Bad Bedtime Habit #3: Working up a Sweat before Bed

Rigorous exercise, like taking a long run before you snooze, can make it difficult to sleep. Intense exercise raises your body temperature and triggers the release of endorphins, plus it can raise levels of cortisol. Any other time of day, no problem. In fact, people who exercise regularly report sleeping better. But your core body temperature needs to go down for you to sleep well. And all those endorphins bouncing around in your brain may keep you buzzing, making it harder to unwind and fall asleep.

• Break the habit: Hey, exercising is good for you so keep it up. Just save the heavy-duty workouts for at least 1 to 2 hours before bedtime. You might also consider exercises you can weave into your bedtime routine that will help you unwind, like yoga or easy stretching.

Bad Bedtime Habit #4: Giving in to Your Inner Night Owl

It’s tempting to stay up an hour or two thinking you can get more done that way. But sliding into the habit of going to bed later and later can have disastrous results on your health. Night owls not only sleep less, but may be at a greater risk for developing poor eating habits and diseases like type 2 diabetes and heart disease.

• Break the habit: Get into a sleep routine. This can be a hard one, especially for diehard night owls, but try to stick to the same bedtime and wake-up time every day (yes, weekends too). Your body will thank you. Ease into this routine by going to bed 15 minutes earlier for a week and rise 15 minutes earlier. Keep up this strategy until you’ve reached your desired bedtime.

Bad Bedtime Habit #5: Sleeping with Your Screen

Your smartphone is part of your life. It’s your newscaster, travel planner, organizer, entertainer, alarm and more all rolled into one. Yet your brain is wired to react to what it sees on the screen. It acts as a stimulant, as opposed to helping lull you to sleep. That one last check of your email before bed? That sends your brain into problem-solving mode, not sleep mode. And the light from those screens can negatively impact your sleep too, again signaling to your brain it’s still time to be awake, as opposed to releasing sleep-inducing hormones.

• Break the habit: Pay attention to your screen time before bed. Try to avoid checking your phone once you’re in bed. Instead, try reading a book (an actual book, not one on your phone) before bed. Still having trouble resisting the urge to check your phone? Consider keeping it in another room and using an old-fashioned clock as your alarm instead.

These five tips can easily help you improve your sleep habits, but remember, the foundation for a great sleep routine is a great mattress. If your current one is giving you aches and pains when you wake up every morning, you may want to consider purchasing a new one.

Time to spill – what’s your worst bedtime behavior? Tell us your dirty sleep secrets on social media using #MyBadBedtimeHabit.

Sources:

• https://www.verywellhealth.com/the-10-worst-ways-to-ruin-your-sleep-3014992
• https://www.webmd.com/sleep-disorders/healthy-sleep-habits
• https://www.healthywomen.org/content/blog-entry/5-things-sabotage-your-sleep
• https://www.nytimes.com/2019/06/05/style/self-care/waking-up-at-4-am.html
• https://www.consumerreports.org/sleep/why-americans-cant-sleep/
• https://www.spring.org.uk/2009/09/how-long-to-form-a-habit.php
• https://well.blogs.nytimes.com/2011/09/05/really-the-claim-to-reduce-heartburn-dont-eat-four-hours-before-bed/
• https://www.webmd.com/heartburn-gerd/triggers#1
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
• https://www.health.com/sleep/sex-benefits-sleep-study
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
• https://www.sciencedaily.com/releases/2018/11/181130111623.htm
• https://www.health.com/sleep/health-risks-night-owl?slide=513050#513050
• https://www.huffpost.com/entry/effects-of-screen-time-on_b_11407544

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