Sleep Better for Back to School Success

Back to school season means it’s time to move the family toward a more regimented schedule. Replace the relative free-for-all bedtimes with a more structured schedule and routine to optimize sleep time and boost school and work performance, energy, and happiness.

CONSUMPTION HABITS

  • Reduce technology use for 30-60 minutes before bed time, including phones, tablets, game systems, and TVs
  • Limit caffeinated drinks and sugary snacks in the evenings, and avoid heavy dinners to prevent sleep interruptions

NEW SCHEDULE

  • In the weeks leading up to the start of school, implement earlier wake up times in increments of 15 minutes
  • Set bedtimes to align with your children’s age group — the younger they are, the more sleep they tend need!

INCREASE IN ACTIVITIES

  • Good sleep leads to good grades and athletic performance; it’s also essential for physical and cognitive recovery
  • Practices can start early, extracurriculars can run late — make sure sleep doesn’t get lost in the shuffle

FAMILY DYNAMICS

  • Make time to relax and unwind, both as an individual and with the family as a whole
  • Scheduling is key — everyone will accomplish more if they’re happy, healthy and well rested