😴 Encourage your student to go to bed at the same time every night: When you practice maintaining a consistent bedtime, your body and brain will fall into a rhythm. You’ll begin to feel tired when it’s time to go to bed, and feel energized when it’s time to wake up. The same goes for your student. You can teach them about the benefits of a consistent bedtime and help remind them when it’s time to get ready for bed so they stay on a steady schedule and get the best sleep.
📵 Limit screen time before bed: Computers, TVs, tablets, and cell phones all emit blue light which blocks melatonin from releasing in our brains, a hormone that’s necessary for sleep. Try turning off devices at least 1 hr. before bedtime, and don’t rely on TV to get to sleep as it can actually keep you awake!
🤸♀️ Get exercise and natural light during the day: Exposing yourself to natural light and engaging in physical activity during the day will help regulate your circadian rhythm, making you feel tired at bedtime, awake during the day, and it will even help you get better quality sleep throughout the night. Help your student get the movement and natural light they need each day by encouraging outdoor activity in the morning and afternoon.
🛀 Maintain a regular, calming bedtime routine: Taking a warm bath, reading books, and even coloring can be calming activities to use during a bedtime routine. Whatever it is your student chooses to do, staying consistent with the routine is what counts. As your student enters into his or her bedtime routine each night, it will tell their body and brain that it's time for sleep.
☕ Avoid caffeine in the afternoon: While most young students don’t regularly drink coffee, caffeine still lurks in more commonly consumed foods and beverages like chocolate, energy drinks, and even some protein bars. Help your student get the best sleep by encouraging them to avoid caffeinated foods and beverages in the afternoon.
🛏️ Choose a natural mattress to support healthy, comfortable sleep: Aside from the fact that conventional mattresses are often made with chemicals that can impact the health of your student, a problem also lies in how comfortable these mattresses are after consistent use. Spring mattresses, for example, can wear out after just a few years and cause back pain and other issues for your student. You can help them get better sleep with a natural mattress that will last their entire school career and beyond!
