Adjusting back to earlier mornings when school starts
Summer holidays are often associated with long, warm evenings, and sleep-ins followed by slow morning routines. As nice as this might sound, summer vacation also often leads to irregular sleep patterns which makes it harder for many children to get up in the morning when school starts again. Therefore, we have listed a couple of useful tips to help your children get back to a normal sleep routine when the summer break is over.
It is easier to change your child’s sleep routines if you make gradual changes. For example, if you encourage your child to go to bed and wake up 15 minutes earlier every day, s/he will slowly get used to earlier mornings. This is a better strategy than an abrupt change in bedtime routines that is harder to maintain. Later on, when your child becomes accustomed to the new sleep routine, you should also try to motivate her/ him to keep up the routine during the weekends; a good circadian rhythm is best maintained if you have the same sleep routines all week. Of course, you can make exceptions sometimes, but you should know that an unchanged sleep pattern makes you feel better – school day or not.
Keep in mind that electronic devices like tv:s, phones, and video games can make it harder for children to fall asleep if they use them 1-2 hours before going to bed. This is because of the bright light that the LCD-screen emits. It resembles daylight and consequently makes the children more alert. A good idea is therefore to motivate children to avoid video games by suggesting alternatives that help them wind-down before bedtime – like reading.
Comfort makes it easier to sleep
It will surely be easier to persuade your child to head for the bedroom if they know that they have a nice and comfortable bed waiting for them there. Therefore, make sure that their mattress is well-made and gives the right softness and support for the different parts of the body like the hips and shoulders. Furthermore, the mattress should be combined with foam-laminated fabrics and filling materials that provide excellent air transportation. When all of these changes are made, your kids will love their beds.
Another recommendation is to let a child take part in choosing the style of the bedroom; sleep hygiene is often enhanced by something as simple as feeling at ease and enjoying how a bedroom looks.
Turn the bedroom into a sleep haven
There are many opportunities when it comes to making the most out of a bedroom; by using clever storages and finding the right sized bed you can make even the smallest rooms feel like a perfect sleep haven.
It is often a good idea to make the bedroom into a room that your child only sleeps in. So, if possible, encourage your child to play and study in other rooms. If that is not possible, you can at least try to create an environment free of unnecessary distractions especially before bedtime. If the bedroom is not that big you can always find ways to make room for other furniture like a small table for studying.
Adult sleep routines
If you have a hard time following a regular sleep routine, you can always try to follow the above advice yourself. Because a good sleep schedule is just as important for adults as it is for children. No matter what you are doing.