Family Wellness Tip

Sleepy Starts School

Ugh. Getting back on track with wake ups and bedtimes can be hard. You might feel like you have 1 of the 7 dwarfs...or maybe 2 (Sleepy & Grumpy). It can feel like a fight to get things back on track. "It's still light out. Why do I have to go to bed?" "Why do I have to wake up? I'm not going to school." Because it's good for you? Who wants to hear that...even though it's true. But the worst is when school starts. They don't want to wake up. You go in their room every 5 minutes until they have 5 minutes until the bus leaves. You're yelling at them to get up and get dressed and get out the door. Talk about stressful for everyone. So, how do we get the kids ready for a non-stressful, non-sleepy return?

Sleep changes can effect more than just being tired. It can effect mood, behavior reactions, food choices, and immunity just to name a few. We see this twice a year with Daylight Savings. Here are a few suggestions that could make the sleep changes a little easier:

  1. 2 week lead up

    • Give it a solid 2 weeks. Slowly wake them up and put them to bed 15 minutes earlier. Take your time. Make the next 15 minute bump every 2 or 3 days. Get them as close to the usual wake up and bedtime as you possibly can by the time school starts.

  2. Sleep hygiene

    • This doesn't mean having a clean body before bed. It means getting back into the usual bedtime routine that they have during the school year. Does this mean no electronics 30 minutes before bed? Does this mean taking a bath before bed? Does this mean reading for 20 minutes in the bedroom? This routine will remind them that school is coming and what life is going to look like for the next 10 months.

  3. Wear them out

    • Sometimes summer is more busy and they work hard. Sometimes summer is more relaxed and lots of video games. Start getting their brain and body ready for the work that's coming. Stronger wake times help set the chemical cycle for the brain (using Adenosine, Serotonin, and Melatonin at the right times) to know when they are supposed to be awake and asleep. Working out their brain and their body will also help them feel more tired at the end of the day.

  4. The best way

    • Stick to the routine all summer long. Keep bedtimes and wake up times the same. I know this isn't always possible, especially with teens who are like infants and have their days and nights mixed up. Just do your best to keep them working their brain and body AND reduce electronic use. This will help their natural wake/sleep cycle stay strong.