Now that the new school term’s in full swing, many of us are still feeling the effects of summer sleep schedules, struggling with groggy mornings and overtired evenings as a result. While the new terms brings with it excitement, the lingering effects can leave the whole family suffering from short tempers and lack of focus.
The solution? Reset everyone’s bedtime routine, with top tips from Alison Jones, sleep expert at Sealy. It’s easier than you think when it come to the whole household easing back into a healthy sleep routine – so everyone can start stay refreshed, energised and the kids ready to learn.
Remember the basics
When routines feel wobbly, go back to the fundamentals. Limit screen time at least an hour before bed, as the blue light from devices suppresses melatonin, the hormone that tells the body it’s time to sleep, making it harder for children to drift off. Instead, swap tablets for reading, drawing, or quiet play to ease the transition from busy days to restful nights.
Watch what they eat
Bedtime nutrition matters, too. Avoid heavy meals or sugary drinks close to lights-out, as both can overstimulate the body and disrupt sleep quality. If your child is peckish, a light snack or drink, like warm milk or a banana, is a much better option before bed.
Make bedtime special
Structure is important, but routines don’t have to feel rigid. Turning bedtime into something children look forward to can reduce resistance and calm evening anxieties. Choose relaxing activities like a warm bath or have a “bedtime box” filled with screen-free, low-energy favourites, from books to journals, which can also make winding down something to enjoy.
Prioritise sleep for all
Back-to-school isn’t just hard on kids – us parents feel it too. Stress from school runs, packed lunches and shifting schedules can disrupt adult sleep just as much. What to do? Mirror the changes you set for your child’s routine, stepping away from screens, embracing calming rituals, and aim for consistency in your own bedtime.
Create the right environment
The sleep space sets the tone for rest, and small tweaks can make a big difference to how easily children wind down. Use softer lighting in the evening to signal bedtime, and blackout blinds or curtains to prevent early wake-ups. Let children choose bedding they love, but make sure it’s made from breathable fabrics like cotton or linen to avoid overheating.
Pick the right mattress
Remember, your mattress plays as much of a role as your routine. Sealy Posturepedic mattresses are engineered with AlignSupport® springs, a two-stage system that senses movement and responds with deep-down support. That means parents wake up with fewer aches and more energy to tackle busy school mornings. Win, win!
