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Tips on creating consistency for bedtime

Tips on creating consistency for bedtime

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, contact your primary care physician.

Lexie Honey, Licensed Clinical Social Worker (LCSW), works at the Campbell County Medical Group 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 www.cchwyo.org/kidclinic.

The Kid Clinic is a collaborative effort between Campbell County Health and Campbell County School District.