I'm back to work today (post-sabbatical) and trying to establish my productivity routines. It’s likely that you, too, are thinking about establishing post-summer routines as your kids head back to school in the coming weeks.
Last fall I was interviewed by Popular Science for How to Get Your Kids on a Healthy Sleep Schedule, and I thought I’d share some of my tips and strategies to help you and your children make sleep a healthy priority as you transition out of summer mode.
- Keep the same bedtime and wake up time every day.
- WHY? Consistency is the key to fixing a messed-up sleep/wake cycle (circadian rhythm). It may take several weeks, so hang in there! (Bonus Tip: If you can only manage to keep one time consistent, make it the wake-up time.)
- Have a bedtime routine.
- WHY? This helps form the healthy habit of prepping your brain for sleep. Routines such as brushing your teeth, changing into pajamas, reading a book, taking a bath, and so on, let the brain know to start the chemical process of making us sleepy.
- Remove screens at least 30 minutes before wanting to fall asleep.
- WHY? Between the blue light that suppresses the release of melatonin (sleep hormone), and the arousal factor of the content we’re exposed to, it’s a double-whammy for throwing our sleep off. (Bonus Tip: Screens out of bedrooms = better overall sleep.)
- Get bright light (preferably natural light) within an hour of waking up.
- WHY? Light is what triggers the brain to release cortisol (to wake up the body), adrenaline, and endorphins. This fuels our mental and physical energy for the next 16-17 hours, after which it’s time for melatonin to kick in and start us down the path to sleep.
- Keep your bedroom cool at night.
- WHY? Our body temperature naturally drop as we sleep and keeping our sleep environment below 70 degrees will help us to fall asleep faster and stay asleep longer.
- Be mindful of what you eat and drink in the hours preceding sleep.
- WHY? Caffeine stays in our systems for several hours after consuming it and can significantly inhibit our ability to fall sleep. Large meals or ones loaded with fat and/or sugar, as well alcohol, can also interfere with good rest – both falling asleep and staying asleep.
There are many other healthy habits associated with good sleep (see The Disintegrating Student, Chapter 7), but picking just one from the list above will be a good start.
A few quick reminders to help you be successful. First, remember that modeling is our parenting superpower and if you challenge yourself to make improvements to your sleep, you’ll have more luck with your child taking an interest to do so, too.
Second, our children’s sleep is not something we have control over. We cannot make them fall asleep or stay asleep. It’s best to give them information on what helps and what doesn’t (and model it for them) and let them decide to try to make changes in their own way.
Finally, don’t expect them to prioritize their sleep. Again, if they know and understand why sleep is important and what things they could do to help themselves, this is what will eventually help them make changes that are in the best interest of their mental and physical wellbeing.
Be well. Be safe. Be hopeful.
