It won’t be long before children all over the world are back at school in droves.
Students in Northern Ireland are expected to return to school on Friday 1st September, while students in England and Wales are expected to return to school on Monday 4th September or Tuesday 5th September.
If you haven’t started yet, sleep experts suggest now is the time to get used to new sleep habits, especially if you’re staying up late and sleeping during the summer holidays.
This is probably the case for many households. According to a recent study by Silentnight, young people from age 4 to her 11 sleep on vacation, on average he gets just six and a half hours a night. On the other hand, semester duration increases to an average of seven and a half hours.
If you’re wondering where to start to get your child back on track for school, Lindsay Browning, Ph.D., psychologist, neuroscientist, and sleep expert at And So To Bed, has some helpful tips. We share tips and tricks. Tips to get started.
1. Establish a bedtime routine
“Doing the same things in the same order before bed helps prepare your brain and body for sleep,” says Browning. Several studies have shown that bedtime routines are associated with positive mood and enhanced emotional and behavioral regulation in children. In fact, this is a strategy that works for children and adults alike.
So what does all this have to do with it? Try quitting screen time an hour before bed and instead doing a gentle activity like jigsaw or reading a book while having a healthy snack or a glass of milk. let’s Then take a shower or bath (if needed), change into your pajamas, brush your teeth, and go to bed.
2. Put it in the sun first.
Getting some light in the morning is very important to help our body get into a good sleep rhythm. In fact, Dr. Andrew Huberman, a neuroscientist at Stanford University, recently told After Skool that one of the most important tips for improving sleep is 5-10 minutes of natural light exposure within an hour of waking up. He said that it is to be
Browning agrees. “Light exposure can change circadian rhythms. “Let’s be able to help out,” she said.
“This bright early morning sun makes it easier to wake up earlier and fall asleep earlier.”
3. Gradually stagger your bedtime and wake-up time
Instead of just hoping your child will adjust to their new sleep-wake routine the day school starts, sleep experts slowly adjust their bedtime and wake-up time between now and school. I am advising you.
For example, if your child is used to going to bed at 10pm, but needs to go to bed at 8pm, gradually move their bedtime forward by 15-20 minutes each day.
“If you go to bed early, wake up early as well, and you’ll almost certainly need to set an alarm so you don’t oversleep,” she added.
4. Limit usage time
You may have disabled parental controls on your tablet or phone during the summer holidays. If so, now is the time to maintain a little more control.
Browning has reinstated Screen Time limits on device usage, automatically turning off devices in the evening and turning on night mode at 6 or 7 each night to minimize blue light exposure. It is recommended that
5. Make time to talk about your worries
It is natural for children to feel a little anxious about starting school or returning to school. With that in mind, neuroscientists recommend spending time discussing your child’s worries early in the day so they don’t get overwhelmed by disturbing thoughts at bedtime.
“It’s especially effective if you do this outside of the bedroom so that the nursery doesn’t have to be a place where kids are used to worrying,” she added.
“You can discuss your worries about going back to school on the couch while you eat dinner, watch TV, or take a long walk in nature.”