The back-to-school time of year heightens stress and often contributes to disrupted sleep patterns. Does this sound like you or your kids? I know many kids who have difficulty sleeping. Sometimes they just can’t wind down. This happens to my son who is often up late doing homework. Since it’s his first year of high school, I want to be sure he gets better sleep to set him up for success. Here are 8 tips for better sleep for you and your kids.
8 Tips for Better Sleep
No late night snacking
Refraining from after dinner snacking, especially sugary treats. my son has a real sweet tooth at night. I have him refrain from any sweet treats after 8pm unless it’s a special occasion.
When my son is keeping up with a fitness routine, he always sleep better. I make sure he spends time outside with friends playing soccer or jumping on the trampoline. Studies show that running and playing about 3-4 hours before bed helps the body get ready for sleep.
No Computers or Tablets in Bed
My son is often guilty of bringing his tablet to bed. I let him have a small amount of time before bed making sure that it is set to night mode, which turns down the light that conflicts with sleep. All screens must be off when it’s time to go to sleep.
Dim the lights
My friend shared this idea where you use low lighting while getting ready for bed. We have a bright light in the bathroom so I have the kids get ready with a night light while they wash up and brush their teeth. This helps signal their bodies that it’s time to rest.
Do relaxing things before bed
When my kids were little, we listened to the same lullaby CD for years. It helped sooth them to sleep. I encourage my kids to take a warm bath, read a book, or listen to soft music as a way to relax before falling asleep.
Keep the sleep environment cool
No need to bundle your child up in too many blankets or set the heat too high. A typical room temperature or a bit coolers is best to promote a deeper sleep.
Consider a new mattress
Last year, my son grew 5 inches. We decided it was time to switch him to a larger mattress. It was serendipitous that I was contacted by the folks at Tomorrow Sleep. We ordered one of their full size hybrid mattresses. It comes in a box and is super easy to set up (see video below). Tomorrow sleep says their mattresses have, “the perfect balance of comfort and support, designed with premium temperature regulating memory foam and a gently stabilizing coil system.”
Create a sleep-friendly environment
Comfortable pillows, Soft sheets, room-darkening shades, and relative quiet can help your child differentiate between day and night, making it easier to fall asleep.
Luckily, Tomorrow Sleep has you covered with everything you need to create a sleep-friendly bedroom. Some of their complimentary products include:
- Plush Pillow
Designed for cushy comfort with hypoallergenic down alternative that feels fluffy while providing support.
- Sheet Set
Made of 100% USA grown Supima cotton and a luxurious 500 thread count with thoughtful details so you stay tucked in all night.
An all-season lofty comforter designed to help keep you at just the right temperature as you sleep.
- Black out drapes
A pair of blackout drapes designed to keep unwanted light out of your sleeping area, so you can rest comfortably.
- Mattress protector
A waterproof shield you can’t feel that works with our mattress to help keep temperatures in check, while guarding from spills and dirt.
The mattress took a little getting used to for my son since he’d only used a spring mattress in the past. Now he absolutely LOVES it. I’ll admit that I am a bit jealous. I love it too! I sneak into his room to take naps from time to time. He now has the most comfortable mattress in the house. Lucky boy! Only trouble is that he loves his bed so much that he doesn’t want to get up in the morning.