Adjusting Your Sleep Schedule for School
America’s sleep secret has been out for several years now. Chances are you and your family know that our nation as a whole is sleep deprived. While this is a concern for so many, your primary concern is how it affects you as a growing adolescent. This blog discusses the sleep needs of teens and how to meet those, especially during the school year.
Shifting Routines in Times of Change
Adjusting everyone’s sleep schedules right now is important as kids, families, communities, and the country keep trying to get back to normal during ongoing Covid concerns. Many have had their entire household schedules changed, including work and school routines.
It’s the Basic Needs that Matter Most
Just think about what you’ve needed most since early 2020 when the pandemic quickly changed so many of your routines. Most likely it included:
Having food and basic household staples available
Being able to keep routines and rituals going, even if it meant doing so via Zoom
Keeping active in whatever way you could which sometimes meant dancing in the living room
Getting enough sleep, though that was continually disrupted by worries and all kinds of upsetting news
Trying to feel secure, even as you were always being reminded to wear masks and wash your hands...a lot!
Now you’re moving ahead, admittedly with extra caution as you do your best to pay attention to your family and friends’ suggestions.
Back to Sleep!
Let’s get back to the matter of your sleep and adjusting your school sleep schedule. First, it’s important to think about how you’re growing and the effects sleeping has on you. The Sleep Foundation reports that teens need eight to ten hours of sleep each night. The organization points out the value of a consistent bed-time and length of sleep, including how it:
Supports emotional well-being, as good sleep limits moodiness and uncomfortable emotions
Helps with physical development during this period of rapid growth and hormonal changes
Improves thinking ability that’s good for your academics and learning new skills
Promotes safety as there’s less chance for even minor injuries, like a twisted ankle
Reduces the chance of risky behaviors
Tips for Sleeping Well, Night After Night
Sleeping well night after night may seem like a lofty goal, especially with so much going on at school and at home. It takes practice and patience to learn how to manage and bounce back from an occasional night of disrupted sleep. Though too many nights of tossing and turning sure takes a toll. This makes you very aware of the importance of getting good sleep, especially now that school’s back in session and there’s lots of homework to do.
Have a Regular Bedtime, Even on the Weekend
This is one of those routines that really works! As much as possible, it’s important for you to go to bed and wake up at the same time each day, including on the weekend. This means:
It’s helps you when others in the family goes to bed about the same you do
You can try various bedtime routines and rituals that promote sleep
Focused breathing and gentle stretching helps your body and mind to relax
Routines like washing your face and brushing your hair and teeth help with winding down
Having enough time to shift from homework to turning in so that your mind gradually quiets
Turn Off Electronics
Most likely you’ve already heard that limiting the use of electronics before bed time helps your brain to quiet and prepare for sleep. This certainly is true and requires some planning as the suggestion is the time frame should be longer than 10 minutes! Plus, it means all electronic devices...yes, including TV, phone, and radio! The effects of electronics up until bedtime, or worse yet, during the night, applies to your parents as well as other kids. Here’s how staying plugged in affects any of us:
Your brain keeps working not getting the slow down and quiet it needs for restoration
The devices’ lights get in the way of melatonin production that’s needed for a healthy wake and sleep cycle
It interferes with the ability to get into REM sleep, so you wake up feeling sluggish and out of sorts
Pick What’s Needed for Good Sleep Hygiene
In this case the word ‘hygiene’ is used because it’s something that promotes health. It includes the things you need to have a good night’s sleep, such as:
Making adjustments that help to improve sleep, as that varies from one person to the next, including:
White noise or a soft night light as people’s ability to sleep varies with some needing these to sleep well
Black out curtains to decrease light interference from outside
Temperature management as being too hot or cold can disrupt sleep
Bedding that is comfortable
Limit snacking to a couple of hours before bedtime
As much as possible, assure some peaceful time prior to bed to avoid emotional upsets that interfere with falling and staying asleep
Mindful Healing means paying attention to the big and small things that affect our lives. Sleep is one of the most important things any of us do. We’re here to guide you with simple steps that get you ready for night after night of decent sleep.
