The festive season is a time of fun, excitement, and late-nights. However, as the holiday season comes to an end, we know the ‘return to school’ can be a challenging transition. One of the most important aspects to tackle is getting your sleep schedule back on track. Here are some top tips to ensure a smooth return to a good sleep routine as you head back to school after the Christmas break.
Understand the Importance of Sleep: A good night’s sleep is essential for academic performance, mood regulation, and overall well-being. It will help your ability to concentrate, retain information, and effectively manage stress.
Gradual Adjustment: Start a week before you go back and gradually bring your bedtime forward 10-15 mins each night. This approach helps your body to adapt more smoothly to the new routine.
Establish a Consistent Sleep Schedule: Once your sleep is back on track, consistency is key. Going to bed and waking up at the same time every day, even on weekends sets your body’s internal clock, making it easier to fall asleep and wake up naturally.
Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine to signal to the body that it’s time to wind down. Try reading a book, taking a warm bath, or yoga. Minimise screen time before bedtime, as the blue light emitted by devices can interfere with the production of the sleepy hormone, melatonin.
Limit Stimulants and Heavy Meals: Limit caffeine, including energy drinks and hot chocolate, and nicotine in the hours leading up to bedtime. Additionally, encourage lighter evening meals to avoid discomfort and indigestion that may disrupt sleep.
Create a Sleep-Friendly Environment: Ensure the bedroom is conducive to sleep by making it dark, quiet, and cool. Is your bed and bedding comfortable? Let your parents/carer know if not. Eliminate potential disruptions, such as excessive noise or light. Consider blackout curtains to block out early morning sunlight.
Physical Activity: Regular physical activity can promote better sleep. Exercise during the day, whether it’s through sports, jogging, or even a brisk walk. However, avoid vigorous exercise close to bedtime.
