With the summer winding down and the start of the school year just around the corner, the late nights and the bad habits that come with the summer holidays will soon be coming to an end.
Whether you work at a school as a teacher or support staff employee, or you are getting your own kids ready for the school year, getting enough sleep is important. Adults typically need around 7-8 hours of sleep per night while children need to sleep longer (around 9-10 hours) in order to nourish their growing bodies. Here are a few ways both adults and children can adjust their sleep routine for the coming school year.
Start the transition sooner
If you or your kids have become used to later nights this summer, start at least a week before school starts and move bedtime up gradually by a little bit each night. Try to also make sure to wake up at the time that you will need to get up for school.
Routine is Important!
Make sure you establish a proper bedtime routine and stick to it! This is especially important for children, who need a routine and consistency in their day. Try and practice this as much as possible before school starts.
Put the devices away
Make sure to turn off the TV, tablets, laptops, and other devices before bedtime and keep them out of the bedroom to promote healthy sleep. The blue light from a lot of devices is bad for anyone, but especially for children whose brains are still developing, not to mention this will keep them awake longer and throw off the entire bedtime routine.
Practice healthy habits
Make sure you eat healthily and stay active throughout the day as this will help both adults and children to sleep well at night. Avoid consuming caffeine, alcohol, or energy drinks when it is almost bedtime.