Offered by Kristine Waters Ray, MD, Premier Pediatrics
August is here, that means it is back to school! For many of us, kids and teens included, this means getting back on a regular sleep schedule. Below are some tips to improve sleep; try them out BEFORE the first day of school.
- Avoid naps! Napping makes us less tired and affects the quality of sleep at night
- Use bed for sleep only! Reading, writing, watching TV, talking on the phone and just hanging out in bed confuses our brain. We want our brain to associate bed with sleep, nothing else
- Don’t go to bed hungry! Eating habits change over summer too. Ideally we should go to bed 1-2 hours after our last meal/snack so that we aren’t hungry, but haven’t just eaten a large meal either
- Don’t exercise before bed! The brain and body need time to wind down
- Keep routines! When the brain has clues it is bedtime, it makes it easier to wind down. Try reading (not in the bed), applying lotion or taking baths close to bedtime on a nightly basis
- Go to bed and get up around the same time every day!
This one is the most challenging, but keeping a consistent bedtime and wake up time is the best thing to keep sleep on track.
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