Hacks for Better Sleep this School Year

Halifax's back to school season is upon us once again!  If you're a parent with kids in school, or a student yourself (or both!), then you're all too familiar with how crazy busy things are about to get. When trying to make time for homework, family, kids, household chores, extra curriculars and at least a little bit of me-time, sleep often gets pushed to the bottom of our priority lists. It's kind of a catch-22 though, getting not just some sleep but good sleep is key to being able to do all these things! So how do you integrate a good night's sleep in your busy routine this school year? Read on for our favourite hacks for a good nights sleep!

Start Your Night Routine Early

Do you ever procrastinate your night routine? When the day is done and you're finally relaxing on the couch, watching TV or reading a book or whatever your favourite me-time activity is, who wants to get up and do more things again?  Make your nighttime routine as easy as possible by getting started early! Wash your face as soon as you get home for the night (bonus, getting the dirt and grime from the day off your face earlier than later is great for your skin!), brush your teeth right after dinner and dessert, or set out your outfit for the next day asap after getting back home for the night. Getting whatever needs to be done in your night routine earlier in the evening gives you more time to unwind and relax right before going to sleep.

Stop Using Your Phone Before Bed

I know no one wants to hear this, and everyone already has, but it's so so important to put your phone down before bed for a quality sleep. Setting your phone down earlier in the evening allows you to avoid blue light, which blocks the hormone that actually helps you sleep, melatonin. Another benefit to avoiding your phone before bed is that you don't accidentally spend spend an hour mindlessly scrolling, and staying up later than you'd intended.

If you realllly can't live without it (honestly, I don't blame you), reduce your screen's blue light by setting your screen warmth to as warm as possible during the hours just before bed. 

Cool Down Your Room

After the heat of this past summer, we all know how hard it is to fall asleep in a room that's too warm. The ideal room temperature is between 15 and 19 degrees Celsius, if your room is warmer it can hinder your ability to fall into a deep, quality sleep. Avoid letting the sun heat up your bedroom during the day by keeping your blinds shut. Try taking a warm shower or bath before sleeping, it can cool your body down for the night by lowering your core body temperature.

Try 4-7-8 Breathing

The 4-7-8 breathing technique is a breathing pattern that can help you relax your mind, put your worries to rest and fall asleep faster. Created by Dr. Weil, founder and director of the University of Arizona Center for Integrative Medicine, the breathing pattern is said to work best when practiced at least twice a day. To try it for yourself, sit in a comfortable position, place the tip of your tongue on the roof of your mouth right behind your front teeth, and follow these steps:

1. Start with a big exhale, emptying your lungs
2. Inhale through your nose for four seconds
3. Hold your breath for seven seconds
4. Exhale through your mouth for eight seconds.
5. Repeat steps 1-4 up to four times

Keep A Notebook by Your Bed

After an exhausting day of prepping meals or writing that paper or driving the kids to their extra curriculars, you've finally made it to bed! You're still unable to sleep though because you still have a million things going through your mind, "Did I sign that permission slip? Did I do that assignment? What I am I going to make for that bake sale?". It's the worst feeling because you're simultaneously stressing about all there is to do tomorrow and not getting enough sleep to do it. The best way to finally put your brain to rest is to get those thoughts and worries out of your head and onto paper. You can come back to the important things the next day, once you're rested and recharged.

Whether you have kids heading back to school, you're heading back to the classroom yourself, or you're in need of a reset after the summer, a good night's sleep is the first step to organizing your life and reaching your goals this September.

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