Here are 10 sleep tips to help your family start the school year strong:
- Stick to a routine. A bedtime routine tells your body it’s time to wind down. Try calming activities like reading before bed—and keep the schedule consistent on school nights and weekends.
- Move early. Exercise improves sleep, but aim for morning or after-school activity and finish workouts at least three hours before bedtime.
- Nap smart. If you need a nap, keep it short (under 30 minutes) and before 5:00 p.m. to avoid disrupting nighttime sleep.
- Create a peaceful space. Make bedrooms calm and clutter-free. Keep screens and homework out of bed, and aim for a cool, dark, and quiet environment.
- Watch what you eat and drink. Avoid caffeine and heavy meals close to bedtime. If you’re hungry, choose light snacks like veggies or fruit.
- No screens before bed. Blue light from phones, tablets, and laptops can mess with your body’s sleep signals. Power down devices 30-60 minutes before bedtime and try something calming instead—like reading or listening to music.
- Manage stress. Worries about school and life can keep you up. Before bed, jot down your to-do list and any lingering thoughts, then set them aside for tomorrow.
- Turn the clock around. Watching the clock can make falling asleep harder. Turn it away so you can relax.
- Wait till sleep comes. If you can’t fall asleep after about 20 minutes, get up and do something calming—like journaling or gentle stretching—until you feel tired.
- Get natural light. Daylight helps regulate your sleep-wake cycle. Open the blinds in the morning and spend time outdoors whenever you can.