The summer break is winding down, and soon it will be time to settle into school routines again. Whether you are a student, a parent helping your kids prepare, or someone who works in a school environment, this is an ideal moment to focus on sleep. Let’s look at some of the challenges different groups face and share tips to make the transition easier.
Helping kids adjust to school
When summer ends, moving from late nights to early mornings can be tough on kids. Teens often go to bed late but still need about nine hours of sleep. Younger children need even more—between nine and twelve hours each night. Missing out on sleep affects focus, behavior, and even mood, which can take a toll on school performance. Establishing a consistent routine now makes mornings smoother and helps children feel ready to learn.
Adults preparing for school
If you’re heading to college or balancing classes with work and family, it can be hard to shift your schedule. A sudden change in sleep patterns often leaves you dragging during the day.
Those who work in schools face their own challenges. Summer hours and school hours rarely match up, and the adjustment can feel abrupt. Giving your body time to adapt before the first day of school can make a big difference.
Why routines matter
Your body runs on an internal clock known as the circadian rhythm. This clock regulates when you feel awake and when you feel tired. Quick changes in your schedule disrupt this rhythm, which is why it’s helpful to start adjusting before the new routine begins.
Here’s what happens when your circadian rhythm is in sync:
- You wake up feeling more refreshed and less groggy
- Focus, memory, and problem-solving skills improve
- Mood stays steadier throughout the day, reducing stress
- Your immune system gets a boost
- Energy levels rise, leaving you feeling better overall
One of the most effective ways to reset your rhythm is to pick a consistent wake-up time. Aim to match the time you’ll need to get up during the school year and stick with it—even on weekends if possible. Encourage your children to understand why this matters so they’re more willing to follow through.
Tips for getting back on track
Adjusting bedtime is just as important as waking up earlier. Here are a few ways to help your body wind down:
- Turn off electronics at least an hour before bed. The blue light from screens makes it harder for your brain to produce melatonin, the hormone that signals sleep.
- Keep your room dark at night. Even small amounts of light from electronics or nightlights can send wake-up signals to your brain.
- Cool the bedroom. Most people sleep best between 60 and 67 degrees. Taking a lukewarm bath or shower before bed can also help your body cool down naturally.
- Create a bedtime routine. Activities like light stretching, reading, or listening to calming music tell your body it’s time to rest.
When your body learns what to expect at night and in the morning, falling asleep and waking up become much easier.
What if it’s more than routine?
Sometimes sleep struggles go beyond schedules. Sleep apnea, for example, can disrupt rest even if you have the perfect routine. If you’re unsure whether you have it, an at-home sleep test can give you answers. With a proper diagnosis, treatment can improve your sleep and your long-term health.
Getting back into routine is about more than just adjusting schedules. It’s about setting yourself and your family up for better sleep, energy, and a better school year.
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