The below wording is inspired by an article featured in the newsletter of The Sleep Charity
The summer holidays are almost here—how exciting! However, maintaining a consistent sleep schedule is crucial for enjoying your break to the fullest. While lazy mornings are fun, they can disrupt your usual routine, making the transition back to school harder.
Below are some tips to help you keep a great routine:
🍎Maintain a Balanced Diet
Eating well not only supports your weight and energy levels but also enhances your sleep. Eat regularly, choose healthy options, and try to limit caffeine intake. Instead of reaching for crisps or chocolate at bedtime, opt for low-sugar cereal with milk, bananas, cherries, or even cheese.
🛌Create the Right Bedroom Environment
A tidy bedroom can help you sleep better. Although it might be challenging to keep your room clutter-free, try to tidy up regularly. Put clothes away, place dirty dishes in the dishwasher, and organise your workspace. An ideal sleep environment is cool, quiet, dark, and free of distractions, with a comfortable bed.
🏃♀️Encourage Regular Exercise
Instead of spending too much time on gaming, set aside time for exercise. Physical activity helps tire your body gradually, promoting better sleep. It also reduces stress, aiding in relaxation before bedtime. After exercising, your body temperature drops, which can help you sleep more soundly. Aim for at least 30 minutes of exercise each day.
📵Consider a Digital Detox
Turning off your phone can benefit both your mental health and sleep. Try a digital detox for a few evenings. Using screens before bed can double the time it takes to fall asleep by suppressing melatonin production. Instead, read a book or listen to music.
Back to School Tip
If your sleep schedule shifts during the summer, try adjusting it gradually a few weeks before school starts. Go to bed 15 minutes earlier every three nights and maintain a consistent wake-up time to ease back into a normal routine.
By following these tips, you can enjoy your summer break and still return to school well-rested and ready to go!
For more personalised support, TCT has a specialist Sleep Practitioner who can provide families with help and guidance regarding infant and child sleep concerns. You can find more details using the link below.
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