September often brings the family schedule back into full swing.

School mornings start early again. Homework, practices, appointments, work, and dinner all have to fit somewhere. By the time the house gets quiet, both kids and adults may be staying up later than they planned.

Then morning comes—and everyone is tired.

Getting back into a healthy sleep routine can take time, especially after summer.

Sleep affects more than tiredness

Sleep gives the body and brain time to recover. The National Institutes of Health (NIH) explains that getting enough quality sleep supports both physical and mental health and helps with thinking and focus.

For children, not getting enough rest may sometimes show up as irritability, difficulty concentrating, or changes in behavior. The American Academy of Pediatrics (AAP) notes that healthy sleep supports attention, learning, memory, behavior, and emotional well-being in children.

That doesn't mean every difficult morning or bad mood is caused by poor sleep. But when something seems off, sleep is one part of the daily routine worth looking at.

What does “sleep hygiene” mean?

It sounds clinical, but the idea is simple: sleep hygiene means the everyday habits that help your body and mind prepare for sleep.

The AAP recommends keeping children's bedtimes and wake-up times fairly consistent. A simple routine—brushing teeth, getting ready for bed, reading, and settling down at about the same time—can help children recognize that the day is ending.

Adults benefit from consistency, too. The National Heart, Lung, and Blood Institute (NHLBI) recommends regular sleep and wake times and keeping the bedroom quiet, dark, and comfortable.

Screens can also keep the evening going longer than expected. The AAP recommends turning children's screens off at least an hour before bedtime when possible.

For some families, that hour might become time for a book, a shower, quiet conversation, prayer, or simply getting ready for tomorrow.

When the mind doesn't want to slow down

Sometimes the room is quiet, but the mind isn't.

Adults may be thinking about work, finances, family responsibilities, or tomorrow's schedule. Children may be thinking about school, friendships, a test, or something that happened during the day.

The National Institute of Mental Health (NIMH) includes making sleep a priority and trying relaxing activities among its recommendations for caring for mental health.

For a child, a few quiet minutes talking with a parent before bed may help. You don't always need to solve what's bothering them. Sometimes they simply need a safe opportunity to talk.

A better routine doesn't have to be perfect

Real family schedules change. Some evenings will run late, and that's okay.

Instead of trying to create a perfect bedtime, look for a few habits your family can realistically repeat: a fairly consistent bedtime, less stimulation before sleep, a comfortable room, and some time to wind down.

If sleep problems continue, or you notice frequent waking, ongoing difficulty falling asleep, loud snoring, unusual breathing during sleep, significant daytime tiredness, or changes in mood or behavior, consider talking with a healthcare professional. The AAP encourages families to discuss ongoing sleep concerns with their child's pediatrician.

And when stress, worry, anxiety, or another emotional concern seems to be interfering with sleep, that may be worth talking about too.

At Southwest Therapeutics, we support children, adults, and families with behavioral and mental health concerns. If something has been affecting your family's rest or emotional well-being, we're available to have that conversation with you.

Southwest Therapeutics
Phone: 575-936-4227
After-hours: 575-519-8579
Website: swtherapeutics.com

References

American Academy of Pediatrics (HealthyChildren.org) — Healthy Sleep Habits: How Many Hours Does Your Child Need?
National Institutes of Health — Emotional Wellness Toolkit
National Heart, Lung, and Blood Institute — Healthy Sleep Habits
National Institute of Mental Health — Caring for Your Mental Health