With summer vacation and outdoor fun in the rearview mirror, it’s time for you and your family to transition back into school mode. But making this shift can be a frustrating task for students and parents alike. Luckily, there are several easy things you can do to make the adjustment as smooth as possible.

1. Create a quality sleep environment. Sleeping comfortably and cool are among the most important factors in making your child’s bedroom a place that promotes quality rest. The National Sleep Foundation suggests that the optimal temperature for bedrooms at sleep time is around 65 degrees Fahrenheit. Just as important, though, is making sure their mattresses and pillows are free of harmful irritants. We suggest a Protect-A-Bed AllerZip Mattress Encasement and line of pillow protectors to guard against allergens and dust mites that could settle in and disrupt restful sleep.
2. Power down the electronics. It is well-documented in the medical community that visual technology can have negative effects on a person’s sleep. Whether it’s watching TV, playing video games, checking Facebook or texting friends, these types of activities wreak havoc on sleep schedules. Adolescents are even more prone to these types of problems. According to psychologist Dr. Suzanne Phillips, four out of five teens sleep with their cell phone nearby; and just as startling, a recent study published in Reuters explains that teens using any device in the hour before bed are 13 to 52 percent more likely to need more than 60 minutes to fall asleep. Bottom line on how to sleep faster: your child should power down before going to bed.
3. It’s all about a routine. With a transition like this, having a steady routine for your student is crucial. As you prepare to scale back their bedtime, your child’s “to-do list” should have a level of consistency night after night. For example, if they get their pajamas on, brush their teeth and read a book in the hour leading up to bedtime – be sure that they follow this schedule throughout the adjustment phase and all school-year long.
4. Limit their caffeine. While younger students are not as likely to have a cup of coffee, many consume sodas and other beverages that are loaded with caffeine throughout the day. To make things easier on them at bedtime, limit their consumption of caffeinated beverages in the afternoon. The National Sleep Foundation suggests that a good rule of thumb is to cut off the caffeine at least six hours before they need to hit the hay.
5. Plan relaxing bedtime activities. As you’re setting up sleep schedules for your child, be sure to factor in some time for relaxation. Whether that is 30 minutes for a bath or a quick bedtime story, make sure your child has the chance to quiet her mind and prepare for rest before shutting off the lights.

While every child has unique sleep habits, getting yours into a healthy routine will help him transition more easily and wake up refreshed every morning.