The end of summer and going back to school can be challenging in the best of times. Now that we are returning back to school under COVID-19, it can be even harder.
Poor sleep has become a chronic problem for kids and teens with a lack of routine and schedules from lockdowns and quarantines. Back to school is a good time to start a regular sleep routine and create some good successful sleep habits.
How much sleep are you getting?
Studies have found that most students in middle and high school don’t get the recommended amount of sleep. It should be between 8½ to 9½ hours. The study also showed that most high school seniors get an average of fewer than seven hours.
The lack of sleep is more evident with students that have to get up, before dawn, to catch a school bus. No wonder these teens love to sleep in on weekends. It is not a symptom of laziness but instead, it is derived from the fact that they are not getting enough sleep during the week and they are trying to catch up on it during the weekend.
Catching up on sleep is something that the body will naturally make you do. But changing your sleep routine, on weekends, is not the most ideal thing to do. Think about it. If you sleep in until noon on Sunday you may not be tired that night. And you will have difficulty falling asleep at your regular hour.
Some influential experts have put forth evidence that suggests that delaying start times is good. It can lead to more night-time sleep and improve students’ motivation in class and mood. The policy also says that there could be broader long-term benefits. However, this requires more research to determine what exactly they would be.
In the meantime, until the experts figure it all out, make sure they have a good mattress and here’s what to do to develop better sleep habits and to improve the quality of sleep.
1) Keep a regular sleep schedule
Getting in sync with your body’s natural sleep/wake cycle is the key to good sleep. You will feel more refreshed and energized.
2) Set a regular bedtime
Having regular sleep and wake times each day, even on weekends, will help condition your body’s natural sleep/wake cycle. If you tend to stay up later on weekends, make sure you still try to wake up at your regular time or at most an hour later. You can always make up for lost sleep with a short nap.
3) Wake up at the same time
If you’re getting enough sleep, you should wake up naturally without an alarm. If you do, then it could be a sign that you are not getting enough sleep, perhaps you need to start sleeping earlier.
4) Nap to make up for lost sleep
Most of us have a natural dip in alertness between 2 – 4 pm (depending on when you wake up and start working). A quick power nap can be extremely effective to recharge. You should limit your nap to less than 30 minutes to prevent from entering into a state of deep sleep. If you do you will feel even worse when you wake up.
5) Fight after-dinner drowsiness
If you’re sleepy after dinner, try some stretching or light chores to keep awake. Falling asleep too early will disrupt your normal sleep cycle. If you have a late after-dinner nap you may wake up in the middle of the night and have trouble falling back to sleep.
FOAMITE INDUSTRIES INC.
R.C. (Bob) Dimas
Help your kids be the best that they can be by doing whatever is necessary to improve their quality of sleep!