As school has gotten into the full swing it is easy to relax on the schedules
we have created for our families. As the school year continues maintaining
structure and routine has many benefits. Trying to keep our bodies on
schedule allows for consistency and calmness. One of the most important
routines is a bedtime routine.
Some key pieces to an appropriate bed times include:
- Limiting electronic time 30-60 minutes prior to bed time. The lighting
found in electronics such as tablets or phones keep the brain active and
sleep less fitful. Some devices have a night time setting or bed time
setting to aid in limiting electronic time.
- Going to bed around the same time and waking up around the same time. This
allows your body to relax sooner and wake up easier in the mornings.
- Create a relaxing routine, such as putting away electronics, bathing, brushing
teeth, then reading a story all contribute to a healthy bed time structure.
If falling asleep is an issue, here are some tips to consider:
- Sometimes relaxing exercises such as yoga can help settle the mind and
allow for improved sleep.
- Progressive muscle relaxation can help calm the mind and body. Start by
flexing your toes then relaxing your toes, progressively moving up the
body through the legs, torso, arms, and face.
- Trying to focus on taking deep even breaths or practicing roll breathing-
Breathing in through your nose for a count of 4, holding your breath for
a count of 7, and breathing out slowly through your mouth for a count
of 8 can also aid in falling asleep.
Sometimes additional support may be needed to allow for healthy sleep.
If after implementing the above tips you continue to struggle with sleep,
primary care physician.
Lexie Honey, Licensed Clinical Social Worker (LCSW), works at the Campbell County
Kid Clinic, a school-based pediatric clinic in Gillette, Wyoming. The medical clinic
serves children ages 2 weeks to 18 years old; and counseling services
for children 4 years old to 21 years old. It is located at 800 Butler
Spaeth Rd., across from St. Matthew’s Catholic Church. The Kid Clinic
is open Monday-Friday from 8 am-5 pm. For more information, call 307-688-8700 or visit
The Kid Clinic is a collaborative effort between
Campbell County Health and
Campbell County School District.