Back to School with Better Sleep

The holiday season has come and gone, so that means we’re all trying to get  into a back to school routine. Whether your children are starting classes in-person or online, this change in routine really shakes things up. This often means longer days, more responsibilities, and having less time to rest, but a great way to set yourself up for success is by prioritizing sleep. 

Sleep makes a huge impact on our health and well-being. During the day, our bodies work hard to make sure we have all the energy we necessary  to do the things we need to do. And by the end of the day, our body craves a break. Good, quality sleep allows our body to rest and recover for the next day. Having a regular sleeping schedule can improve sleep quality and prepare us to tackle the day ahead. ​
​

What happens if I don’t get enough sleep?

Getting a full night of rest has many benefits for our minds and bodies, so when we don’t get enough sleep, especially quality sleep, it can harm our health.

• Lack of sleep increases health risks. Sleep deficiency can raise your risk for chronic health problems like heart disease, diabetes, and depression. Without proper rest, your body cannot heal and repair itself as it should. For example, long-standing sleep deprivation is associated with increased heart rate, increased blood pressure, and high inflammation levels, which can put extra strain on your heart. 
• Lack of sleep can lead to weight gain. Most of us know that the food we eat and how we move is essential in maintaining strong, healthy bodies, but did you know that sleep is just as important? Sleep deficiency has been linked with overeating, weight gain, and obesity. When we’re sleeping, our bodies release hormones that regulate our appetite, metabolism, and sugar handling.

• Sleep can affect our brain function. Without enough sleep, your brain cannot work properly. You might have a hard time following directions, or a school assignment that's usually easy may feel impossible. You may not even be able to remember things or might stumble over your words. 
• Sleep can affect our emotions. Sleep deficiency has a negative impact on the way you act and feel. Have you ever slept too little and woken up feeling tired and angry? Or maybe you find yourself getting in a fight with a loved one for no reason? These are signs that you did not get enough sleep.

How much sleep do I need every night?

One of the first steps to getting a good night's rest is to make sure we are sleeping enough. In general, toddlers need around 12-16 hours of sleep, children age three to six require 10-12 hours of sleep, pre-teens age seven to twelve need 10-11 hours, and teenagers and above need 7 to 9 hours of sleep. Getting enough sleep isn’t just about the hours slept. The quality of sleep can play a significant role in our ability to perform throughout the day.

---

What are the benefits of getting enough sleep?

There are many benefits to getting quality sleep each night.

• Sleep is our body's time to repair itself.  Deep sleep is essential for our bodies to rest and repair old cells. During a good night's rest, your body works to repair damaged cells and remove dead blood and brain cells. This clears the pathways for new blood and brain cells to replace the old ones. 
• Sleep helps you learn better. While you’re sleeping, your brain sorts through and stores information to help you learn and remember it the next day. A good night’s sleep also enhances your skills to problem-solve, make decisions, and be creative.
• Sleep improves concentration. The quality of our sleep impacts the ability to concentrate on our work throughout the day. Good sleep keeps brain fog at bay and helps you to focus. Not only does sleep help us stay alert, but it also helps strengthen our memories.
• Sleep builds a stronger immune system. Having a strong immune system is always important, especially these days. There are many ways to improve how strong your immune systems is, such as getting proper nutrition and exercise, but sleep is equally important. Getting the recommended hours of sleep can improve your immune system and help fight against germs. Watch our Snack Science video Ep. #28 to learn more ways to keep your immune system healthy and strong.
• Sleep helps us grow. During deep sleep, or what some people like to call “beauty sleep,” our bodies are working hard to grow and repair itself. This is especially important for children and teens. When we are in deep sleep, our bodies release growth hormone. If someone consistently gets too little sleep then growth hormone is suppressed.​​

How can I improve my sleep quality?

To enjoy the benefits of getting quality sleep, you might need to adjust your sleeping schedule. Make falling and staying asleep easier by following some of these tips.

• Make a bedtime routine. Being consistent with the time you go to bed and the time you wake up. This improves your sleep quality over time. It also helps your internal clock keep a regular schedule, and soon your body will find it easier to fall asleep and wake up around the same time every day.

• Turn off electronics before bedtime. Your favorite video games and TV shows can make it difficult to fall asleep. Electronic devices such as a tablet or television can trick our brains into thinking that it is daytime, confusing our internal clock. Try to avoid screens within an hour before bedtime. You could try reading, going on a family walk, or doing something creative like coloring. 

• Exercise regularly. Not only is regular exercise great for overall health, but it also helps you sleep more soundly. Just be sure to avoid any activities that are too intense right before bed. A nice walk or bike ride is enough to relieve stress in our bodies and help us fall asleep faster. Yoga is especially great right before bed because it helps you get in a relaxed state. Check out our Snack Science video Ep. #3 for a few yoga poses you can do with the whole family!

• Change your sleeping environment. Did you know that the environment you sleep in can be affecting the quality of your sleep? Things such as noise level, amount of light, and temperature can all affect how easy it is for us to fall asleep. Sleep experts recommend sleeping in a quiet, dark, and cool environment (around 68 degrees). Try hanging blackout curtains in your bedroom and lowering your thermostat at least 30 minutes before bed. 

• Try meditating or belly breathing. When people are stressed, they usually find it harder to fall asleep. Meditation is a powerful method that helps calm the mind and relax the body. Another technique is belly breathing. Belly breathing is a way of breathing that helps calm us and prepare us to go to sleep. Try it by imagining your belly is a balloon. Then breathe in and out through your nose while letting your belly fill up like a balloon. Check out our blog “Belly Breathing for Calm and Sleep” for more information about the benefits of belly breathing.

What are your tips for a better night’s sleep? Let us know in the comments below!

​