Back to school: how to attain that mysterious "good night's sleep"
The truth is that developing good sleeping patterns is difficult. This is especially true when returning to school after the summer holidays. You may have extra worries and concerns about your new schedule, or you may be struggling to get "back to normal" after relaxing over the summer.
Despite it being tough to do, getting enough sleep is very important to how we feel, think, and behave. When we don’t have enough sleep, our bodies and brains don’t have the time they need to rest and recover, which can leave us feeling tired, grumpy, forgetful, and even sick! So, a good night's sleep can help improve our focus and memory, as well as mood regulation - this can definitely help you get through that science test! But how can you achieve that mysterious "good night's sleep"?
Here are some tips to help you set a good sleep foundation for the new academic year:
Try to have a consistent schedule: This means going to bed and waking up around the same time every day. We know this can be hard - especially when other things like after school activities and homework start appearing - but try not to deviate from this schedule for more than 1-2 hours! Pro tip: keep in mind how many hours of sleep you should be getting when choosing your bed and wake up time. Typically, sufficient sleep ranges between 8-10 hours for children aged 13-18 years old.
Have a bedtime routine: Do things that relax and calm you before going to bed - like reading a book or having a warm bath! This cues your body and mind to get ready for sleep. A lot of us tend to worry and overthink especially before going to sleep. Try listening to relaxing music, wear cozy pyjamas, journal, or meditate!
Try not to look at your phone or computer screen at least one hour before going to bed: We get it - this is a tough one. Did you know that the light coming from your screen actually confuses your body into thinking that it’s still daylight? This makes it harder for us to fall asleep at night, affecting our sleep quality. If you really have to watch that next episode of How I Met Your Mother, try to use the night light setting or blue filter on your devices to help your brain, eyes, and body!
Try not to use your bed for things other than sleep: Although tempting, this means not doing any homework or watching Netflix while sitting on or laying down in bed. Our brain is super good at making associations, so when you do these things in bed, you are actually associating your bed with being awake and staying active! Instead, try to find a new study spot, such as a desk, kitchen table, or even the living room couch, so that you can associate your bed with feeling relaxed and sleepy.
Lastly, don’t exercise or have a large meal right before bed: We’re not saying don’t exercise or eat well - both are very important to stay healthy! What we mean is that, by eating a large meal or exercising at night, your body will stay active and awake and make it harder for you to get some good quality sleep! Try to exercise during the day and stop eating at least 3 hours before bedtime.
Of course, maintaining these tips and tricks for a long period of time is way easier said than done. We specialize in supporting kids and teens to help improve their sleeping patterns to reduce night-time anxiety, stress, and unpleasant or challenging thoughts and feelings. Working alongside a professional to guide you through this process can be extremely beneficial to the long-term mental health outcomes - and we would love to be a part of your journey to independence from their fears!
For more information about our services and getting started with The Expat Kids Club, click here!