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Ah, back to school. Fresh off the heels of summer break, it's both exciting and nerve-racking. Kids are going back to elementary school, and they are moving up to high school, college, and university—but one thing can make this a very trying time, and it's a lack of sleep.   

  

The call of summertime fun means there's rarely a set bedtime, but this can pose an issue if your kiddos and young adults aren't getting enough sleep. Sleep is imperative to maximize ideal health, so the professionals at Cook's Pharmacy have tips and tricks to get your sleep schedule on track. 

 

Why Is Sleep So Important? 

Sleep doesn't just provide the body with energy; it does much more than you might think. Sleep serves several beneficial functions that improve your overall physical and mental health. 

 

Understanding some of the ways sleep benefits your functionality might shine a bit of light on why you (and your kids) need to make sure your sleep schedule is on point:   

 

Improved Cognitive Function: Sleep is absolutely essential for maintaining cognitive processes such as memory, problem-solving, and overall decision-making. It makes it easier for you to learn (vital for young students) and helps you maintain optimal brain function. 

 

Improved Mood Regulation: A good night's sleep can improve your overall mood and emotional stability. Being well-rested has been proven to reduce irritability, anxiety, and stress and promote better emotional resilience.   

 

Improved Immune Function: Good sleep is essential for maintaining a healthy immune system. During sleep, your body makes cytokines (tiny proteins essential for regulating the growth and function of immune system cells and blood cells) that can combat infections and inflammation. A lack of sleep can also make you less susceptible to illness.  

 

Improved Physical Health: Sleep plays a major role in several of your body’s physiological processes, including imperative functions like muscle repair, tissue growth, and hormone regulation. It contributes to your overall physical health and can help support the healthy growth and development of young ones.  

 

Improved Cardiovascular Health: Good sleep has been associated with a lower risk of cardiovascular diseases, such as heart disease and stroke. It helps maintain the body’s blood pressure and reduces inflammation, both of which are essential for heart health.  

 

Improved Weight Management: Sleep directly influences certain hormones that regulate hunger (known as ghrelin) and fullness (known as lectin). Lack of sleep is linked to an imbalance in these hormones, which can increase appetite, which subsequently can result in weight gain. 

 

Enhanced Mental Health: Quality sleep is crucial for mental health and well-being. It can help prevent or alleviate symptoms of depression and anxiety disorders; deprivation of sleep has been shown to exacerbate mental illness. However, it's important to note that if you are struggling with your mental well-being, you should also consult a professional on top of practicing healthy habits. 

 

How to Improve Your Sleep for Back-to-School 

There are going to be factors that may interfere with your sleep that you can't entirely control. Having very young children, working late shifts, or suffering from insomnia or other sleep-related disorders. However, there are still things you can do to try and encourage better sleep: 

 

 

Establish and Stick to a Back-to-School Sleep Schedule 

 

If you’re well-known for not going to bed at the same time, let alone a good time, then you need to establish a back-to-school sleep schedule and begin consistently going to bed at the same time.  

 

You need to set aside at least eight hours of sleep, as the recommended healthy daily amount of sleep for the average adult is about seven hours. Most people don't need more than eight hours to be well rested, but of course, there can be instances where this varies. 

 

When it comes to younger individuals, the average amount of sleep required is as follows:  

• Toddlers (1–2 years old): Need 11–14 hours of sleep, including naps. 

• Preschoolers (3–5 years old): Need 10–13 hours of sleep, including naps. 

• School-age children (6–13 years old): Need 9–12 hours of sleep. 

Try to go to bed at the same time every evening and wake up at the same time every day. If you struggle with this, give yourself a 30-minute window for wiggle room in case you can’t get up. Being consistent is going to reinforce your body’s internal sleep schedule. 

 

If you aren't able to fall asleep within 20-30 minutes of your head hitting the pillow, find something relaxing you can do to help ease you into sleep. Try reading a chapter of a book or listening to soothing music (or the more popular ASMR) until you're able to get to sleep. Regardless, maintain that pre-determined sleep schedule and wake-up time.    

 

Whatever you do, don’t turn on the TV or begin scrolling on your phone! 

 

Consider Your Diet and Nutrition 

 

Never allow yourself to go to bed hungry or too full – the discomfort could end up keeping you awake or causing you stomach issues. Nicotine, caffeine, and alcohol need to be approached with serious caution as well.  

 

Not only are these things not good for your health, but their stimulating effects of nicotine and caffeine can take hours to wear off and can disrupt your sleep. And while alcohol could make you feel tired at first, it also disrupts your sleep schedule later in the night. 

 

Creating a Relaxing and Calming Environment to Sleep In 

 

Keep your sleeping space tidy, cool, dim, and quiet. Have objects that bring you comfort and consider investing in a humidifier or an essential oil diffuser. These can also add an extra layer of comfort.  

  

Exposure to light in the evening can make it more difficult to fall asleep, so even if you fancy yourself the type to need a movie or show to sleep, it could be a good idea to cut off screens once it's time to lay your head down.   

  

You can use darkening curtains to keep outside lights out of your room, such as passing cars or streetlights, earplugs, or a fan or other device that emits white noise to help ease you back into a more restful sleep.  

  

You can also participate in calming activities before you go to bed – a nice bath, a relaxing healthy skincare routine, or meditation – all of which could help your sleep schedule. 

 

Keep Daytime Naps to a Minimum (DEPENDING) 

 

Now, for elementary school kids and younger, there’s little reason to be concerned about a nap as long as said naps are on a proper schedule. Kids are growing and need the extra sleep to help promote their physical well-being. 

 

However, if you’re a high schooler or college-age adult, limiting daytime naps to no more than an hour a day could be beneficial. It's also important not to nap too late in the day; it could throw off your sleep schedule to the point where you can't get to bed. 

 

HOWEVER! If you work nights/have long shifts (we see you, healthcare workers!), you may need to take a nap late in the day before work to help catch up on your sleep debt. Do not deprive yourself of sleep just to stick to a schedule – you need to make sure you’re getting your 7-8 hours a day, if you can. If you can’t, feel free to take a nap the following day when you can.  

 

Include Physical Activity in Your Daily, Healthy Routine 

 

Regular physical activity can promote better sleep by expending extra energy, allowing you to feel more tired. However, exercising too close to bedtime can increase your adrenaline and make it more difficult to sleep, so try to incorporate activity well before bedtime.  

 

 

Quick Fire Back-to-School Sleep Schedule Tips 

1. Schedule Studying and Homework Hours: Listen, we understand that tests, projects, and homework are important – but if you've learned anything, sleep deprivation does nothing to improve your academic performance. Believe it or not, it might be better to go to bed having not finished studying than it is to force yourself to stay up until the wee hours of the morning. By that point, you may not be retaining the information. Instead, you should carefully schedule your studying and homework hours to ensure you have enough time to finish what you need to finish BEFORE you have to go to bed.    

 

2. Manage Your Back-to-School Stress: Many educational institutions have resources to help you adjust to your new normal when returning to or starting school. Take advantage of these resources if you find yourself stressed and struggling to manage your school responsibilities.  

 

3. Maintain Your Energy Throughout the School Day: While getting to sleep is important, so is avoiding a mid-day crash in the middle of the day. If you don’t maintain your energy throughout the day, you could be tempted to indulge in caffeine and additional naps to compensate for your lack of daily energy. To do this, you should maintain a good sleep schedule (that’s what the article is about), eat 3 healthy square meals a day, along with snacks, maintain a good healthy routine, and take regular breaks when you can. Part of keeping your sleep schedule on track is to not burn out before it’s time to lay your head down to sleep. 

 

4. Seek Medical Intervention: As we mentioned, there can be medical reasons and conditions that disrupt your sleep. If you're suffering chronically from being unable to sleep, seek out medical intervention. You may require a sleep aid such as over-the-counter or prescription medication to induce sleep. However, you should never take these medicines without consulting a doctor.    

 

Choose Cook’s Pharmacy 

With Cook’s Pharmacy, you can trust we have your best interest at heart. Getting to know you and your health history is an essential part of us offering you specialized care.  

 

Cook’s Pharmacy isn’t chain – we’re your neighbourhood pharmaceutical provider who keep your care at the top of mind. If you’re struggling with sleeping and maintaining your energy levels, we may be able to help.  

 

We want you to live a long and healthy life and hope to give you a bit of education along the way!