Are you stuck wondering how to get back into a sleeping routine after enjoying a great summer holiday? As the experts in all things sleep-related, here at My Next Mattress, we have prepared our best tips for adjusting your sleep schedule before going back to the office as well as top advice for helping your children get back into a routine.
How to Get Back Into a Sleeping Routine?
So how to get back into a sleep routine after the summer holiday? Ultimately the key to shifting your sleep schedule is consistency.
You likely won’t be able to go back to your pre-holiday routine instantly, but as long as you are persistent with it you will slowly adjust your sleep schedule. Here are some of the tips that can help:
Limit Screen Time
It goes without saying that spending time on your phone before falling asleep is bad because the bright blue light can make you feel less tired and also hurt your eyes. Put away all devices at least one hour before bedtime and instead spend some time reading or journaling.
Start Going to Bed and Waking Up Earlier
The easiest way to start adjusting back into your normal sleep schedule is by simply going to bed a bit earlier and waking up at your usual work time. Try to be in bed around the same time every night as this will give your body the chance to regulate your sleep-wake cycle.
Let the Sun Wake You Up
Take advantage of the natural light in the morning by opening the curtains and letting the sunlight wake you up. Daylight is the most powerful external factor to help regulate your body clock. The more natural light you manage to get during the day and in the afternoon, the better quality of sleep you’ll get at night.
Find the Time to Exercise
Exercising during the day can help you use up your energy so you feel more tired when it’s time for bed. Even an hour of moderate activity in the gym or a longer walk can make a big difference to your night’s rest.
Get Your Daily Vitamins
After indulging in various delicacies during your holiday, it’s important to get back to a healthy meal plan. Not getting your daily dose of vitamins can make you feel sluggish and tired, so make sure you get your required amount of nutrients by keeping a balanced diet and taking supplements if needed. Some of the nutrients to include in your diet for better sleep include B Complex vitamins, Omega-3 and Magnesium.
How to Get Your Child Into a Bedtime Routine?
Adults aren’t the only ones struggling with getting their bedtime routine back on track after the summer. If you have children that are going back to school, then it’s a good idea to help them go back to a consistent schedule before the start of the school year.
In case you wonder how to get your child into a bedtime routine, here are some of the best tried-and-tested tips:
Create a Relaxing Routine
Just like adults, children need to relax before bed so they can prepare themselves for sleep and unwind. Allow time for a relaxing routine, especially if you’re trying to gradually introduce an earlier bedtime. The best way to help your child relax before bed is by doing quiet, winding down activities together. This can be reading a bedtime story, some quiet drawing or a quick board game.
Upgrade The Kids Bedroom
If your child got used to going to bed later than usual in summer, the light summer evenings can be confusing. It’s a good idea to invest in blackout curtains for your child’s bedroom to create an atmosphere that promotes sleep.
Back to school season is also a great time to invest in a new bed and mattress if your child has outgrown the old ones.
Introduce a Lights Out Time
Introducing a non-negotiable time when your child should have the lights out and be ready for sleep is a great way to create a routine during term times. Children should be in bed at least 30 minutes before Lights Out time, especially if they want some quiet reading time.
This concept also gives older children more autonomy to decide how to wind down and how much time they want for relaxing activities before bed.
Ban Gadgets from the Bedroom
The bright light from mobile devices is distracting not only for adults but for children as well. If your kids are at the age where they have their own phones or iPads, it might be a good idea to keep gadgets out of the bedroom by having a family gadget charging zone where you can leave all devices overnight.
If you’re worried about your children oversleeping, a regular old-fashioned alarm clock will do the trick.
Get Up and Go Outside
Sunshine can do wonders for resetting your child’s routine, so the best way to start the day is to get some fresh air rather than sleeping in. Wake your children up at the normal time and go for a quick walk or a bit of play time in the garden. You should aim for letting your child have 15 minutes of daylight first thing in the morning.
Get Your Bedtime Routine Right With a Better Mattress!
Sometimes even the best tips on how to get back into a sleeping routine can’t help because the issue is not to do with your sleep habits, but the place where you sleep. If your mattress is old and lumpy, and no matter how early you go to bed, you just can’t get enough rest - My Next Mattress can help.
Browse our range of mattresses in different sizes and firmness ratings to find the best one for your needs. If you require help with choosing a mattress or other related queries, don’t hesitate to speak to a member of our team.
