Healthy Sleep Habits

It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. ~John Steinbeck

Have you ever had a problem that was taking up much of your energy, mindspace and became frustrating? Have you ever had a good sleep and woke up with strategies and a plan to solve it?

Sleep can have a significant impact on our lives. This includes our ability to learn. More specifically, sleep affects memory, cognition, attention and focus, problem solving, mental health and physical health.

As I write these tips, I am reminded that I need to apply these and create and follow a good sleep routine for myself. A routine also helps us to relax and wind down.

Here are some more tips on sleep habits to consider for our kids and teens (and us)

• Maintain a sleep schedule – even on weekends!

• Do homework and other activities in another designated space so that the bedroom is for sleeping

• Make the bedroom a no-screen zone

• If possible, set the temperature to be slightly lower at night

• If your child is young, have them go to bed when they are sleepy, not when they are already asleep

• Earlier in the evening, have a healthy light snack, but don’t get too full

• Exercise during the day

• Take a warm bath/shower

• Brush your teeth

• Put on PJs – this physical activity tells your brain that it’s time for sleep

• Read a book or story – this may be helpful if your child is restless

• Sing a lullaby

• Keep the bedroom tidy

• Stop drinking caffeine at least 6 hours before going to bed

• Write in a diary or journal to reflect on the day

Keep track of what is working and what isn’t. You can always adjust. Don’t feel pressure to try all of the routines at once! Take your time and introduce each step gradually. If you feel that your child is having ongoing issues with sleep, it may be time to consult a healthcare professional.