Develop good sleeping habits at the beginning of the school year!
In the summer, we enjoy light, long, late evenings, and we can have a lie in the following morning. While this is wonderful, for adults and children alike, it does unfortunately affect our sleep pattern and our circadian rhythm. The long summer holiday can present a few challenges, such as difficulties getting up on time at the beginning of the school year. This is because our body has adjusted its biological rhythm, just like when you travel to countries in a different time zone and get a jetlag. Fortunately, you can adjust it before the beginning of the school year.
It may take some time to reset your rhythm from holiday mode to early mornings. That is why it is best to do this gradually by putting your children to bed and waking them up 15 to 30 minutes earlier each day until you reach the desired time starting three to five days before school is due to resume.
Routines & habits
Children like fixed routines. This is very important to help them relax their body and get ready for bed. Fixed routines around bedtime ensure that the brain associates these activities with sleep, and thus make is easier for a child to fall asleep. The same applies to us as adults.
During our summer holiday we often change our good sleeping habits, but now it is time to return to our normal routine. You will have to figure out for yourself which sleeping habits work best for you and your family, but they might include: a hot shower or bath an hour before bedtime, not watching TV an hour before bedtime, brushing teeth, getting clothes ready for the next day, reading a book, singing a song or any other screen-free activity that will help your child relax.
Limit screen time
Be careful when it comes to screen time in the evening and try to limit the number of hours a day that your children spend looking at a screen. It may be tempting to let your children use their iPads at night, but it can make it harder for them to fall asleep as it exposes their brain to light and increases brain activity. It is not only the light that makes us less tired, but also the reward system in the brain, which makes us want to continue our screen activities.
You should pay particularly close attention to these things during the first weekend after the beginning of the school year and try to get your children to go to bed and wake up at the new fixed times on Saturday and Sunday as well. This will make the Monday a better day for all of you.
Well rested children perform better and are better tempered
The amount of sleep a child needs depends on their age. Although there are individual differences, a 5-12 year-old child usually needs 9-12 hours of sleep, so it is easy to work out what time they should be going to bed to meet those needs. Teenagers also need 8-10 hours of sleep, which may be more challenging. This makes it all the more important to stick to good sleeping habits.
Good sleep creates better conditions for good learning. In order for the brain to learn new skills and remember the things we learn it is essential to get a good night's sleep the night before and after we learn something new. A well-rested child that has had enough sleep will do better at school, cope better with new impressions and stress, and be more content in general.
The first day at school is a big change with lots of new impressions, all of which need to be absorbed. Sleep plays an important role in the processing of these impressions.
A good bed makes it easier to fall asleep
For us at Jensen, the most comfortable bed and the best possible sleep comfort have always been our top priority when we design and make our beds. We know that it is important for the body to be able to relax more quickly and sleep through the night. The quality of the hours you actually sleep is just as important as the number of hours you sleep. When you have a Jensen bed, made especially for you, you are already well on your way to a better night's sleep - and a more rested body and mind.