Getting students back into a bedtime routine after the freedom of summer can be tough

The start of a new school year is always an exciting time filled with new opportunities, challenges, and experiences. Our “Sleep Tips for Students” lists suggestions for those heading off or back to college. Here are some of our favorite tips for your students still living at home. Help your child adjust to a school bedtime schedule and ensure they get the restful sleep they need to deal with everything else going on in their lives.

1. Model Good Sleep Habits

Children often imitate their parents’ behavior. Model good sleep habits by prioritizing your own sleep and maintaining a consistent routine.

2.  Get Their Study and Sleep Spaces Organized

Before school starts, while you’re picking up school schedules and buying school supplies, take some time to work with them to organize their study spaces. Clear out any old papers or clutter from last year and set up a designated area for studying and homework, whether that is a desk in the bedroom or elsewhere in your home. A clean and organized space can help them stay focused and make it easier to find the materials they need without getting up to search.

This is also a great time to get their bedrooms into good sleeping order. Make climbing into bed a treat with a bedding re-fresh. That can mean purchasing a feather bed as a special treat, replacing the linens, or adding decorative pillows to add a pop of their favorite colors. Just like pens and book bags, pillows are a personal choice. Let them pick their own new pillow based on the way they sleep. In our “Bedding Buying Guide: The Right Sleeping Pillow for Your Head and Your Bed,” we identify the considerations for picking the right pillow for the way they sleep. We’ve also got some suggestions for options for ways to deal with their old pillows you’re ready to replace.

3.  Establish a Sleep Schedule

Sleepers of all ages benefit from a regular sleep schedule, which means going to sleep and waking at about the same time every day, even on weekends. Consistency helps regulate the internal clock, making it easier to fall asleep and wake up naturally.

4.  Create a Relaxing Bedtime Routine

When they were young, they followed the bedtime routine you set for them. Just because they’re older doesn’t mean a bedtime routine is no longer the way to go. A calming pre-sleep routine signals the body that it’s time to wind down. Activities like reading a book, taking a warm bath, or practicing relaxation techniques can help them transition from the activities and stress of the day to a restful night’s sleep. Bedtime rituals help to prepare the mind and body for sleep.

5.  Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and computers can interfere with their ability to fall asleep. They should aim to turn off screens at least an hour before bedtime. That will also help them avoid any social media that will require a response or create stress before bedtime.

6.  Watch Their Diet and Caffeine Intake

They should try to avoid consuming large meals, caffeine, or sugary snacks close to bedtime. That doesn’t mean going to bed hungry. Instead, they should opt for a light, healthy snack to get them through the night.

7.  Exercise Regularly, But Not Too Late

Regular physical activity can improve sleep quality and help them fall asleep faster. However, they should avoid vigorous exercise close to bedtime, as it can have a stimulating effect and make it harder to fall asleep. Drinking caffeine in the afternoon with the goal of keeping them awake to study will backfire as caffeine has a long half-life and may continue to negatively affect sleep later at night.

8.   Manage Stress and Anxiety

Relaxation techniques like deep breathing, meditation, or journaling can help manage stress. Address any worries or concerns before bed so your students aren’t up late worrying.

9.   Avoid Napping Too Late in the Day

While short naps can be refreshing, they should avoid napping too late in the afternoon or evening, as it can interfere with nighttime sleep. If they do nap after school, that nap should be limited to no more than 20-30 minutes and as early in the day as possible.

10.  Get Morning Sunlight Exposure and Eliminate Ambient Light at Night

Exposure to natural light in the morning helps regulate circadian rhythm and improves the sleep-wake cycle. Although it might be tough when school starts before the sun rises, they should try to spend some time outside each morning or to open their curtains in the morning to let in natural light. This can help signal to the body that it’s time to wake up and stay alert throughout the day.

At night, they should eliminate light, whether it is natural light through the window or artificial light from electronics. If they can’t make the room dark enough, consider offering an eye mask as part of their bedtime routine.

Here’s to a great night’s sleep and a successful school year for you and your students! 

-The Team at down etc

Read more:

Back to School Success Through a Great Night’s Sleep

5 Sleep Tips for College Students (They’ll Appreciate Someday)

5 Luxury Hotel Housekeeping Tips for Preparing Your Bedroom and Guestrooms for the Fall

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