Back to School, Back to Sleep?

The return to school and the start of a whole new school year also mean a return to routine. It’s been quite nice to be relaxed about bedtime and getting up time but equally, it can make the days feel a bit ragged. So, the need to get back into a routine is a welcome one. For me, at least!

The summer holidays do take their toll and it’s a long enough period to properly disrupt things. Your sleep patterns have probably become more erratic – also not helped if you’ve been socialising more which means your alcohol consumption may have crept up a bit. Unfortunately, getting back into your term-time sleep routine isn’t as easy as simply telling yourself to just slot back into it.

So, what can you do to get your sleep back on track? Start by keeping a sleep diary to make a note of the quality of your sleep each night. Also, write down your bedtime and waking up time, the food and drink you had the evening before, and roughly how long it took you to get to sleep.

When a pattern starts to emerge, you’ll know what to do more of and definitely what to cut out. It’s common to bathe babies just before bedtime to help them wind down and relax, so why not do this yourself? A warm drink before bed can also help – herbal teas are good (especially valerian and chamomile) and hot milk contains tryptophan, an amino acid that helps us sleep better. Avoid anything with caffeine, including hot chocolate, although cocoa is ok. Also, take a look at some of these Olympian-inspired sleep tips – if anyone knows the power of a good rest, it’s an Olympian!

I pop this on my pulse points before I go to bed and write a gratitude diary. Both help me unwind and let my mind rest. If your mind is all over the place and you find it hard to switch off, try some meditation. Simply finding a few minutes to let your body and mind be still can help you switch off and find some calm. There are lots of apps to try if you find meditating difficult, I use Insight Timer. You can also join my Friday Mindful Movement and Meditation class. There’s a new four-week course starting on 3rd September to ease you into the weekend, and you will learn techniques that will help you through the week as well. All you need is 30 minutes and a quiet and comfortable spot where you won’t be disturbed.

Let me know if you have any questions about improving your sleep quality, or about the Mindful Movement and Meditation sessions. I hope your return to routine is a painless one and you enjoy back-to-school freedom!