Tips for getting your child back into routine after a break from school

Tips for Getting Your Child Back Into Routine after the Holidays


Have you always hated the dreadful moment right after the holidays, when you’ve had a delightful break ,the most wonderful time of year has come and gone and then it’s finally time to get back into the swing of things. As adults, we know how much we dread that first Monday back to work after a couple of weeks away. For kids, the feelings are similar and the change can result in some unwanted behaviour.

Although your children may moan at the realization that their long summer break from school has come to an end, but going back to school and getting back in to the routine is inevitable. We’re sure you’re stocking up on school supplies, new school clothes or uniforms, backpacks and lunch boxes for your children. The lazy summer days are over for your kids, and bed times, curfews and early morning wake up calls have become the new norm.

Getting enough sleep at night is important for your child’s academic performance, class time attention span and overall health. According to the National Sleep Foundation, it is recommended that children between the ages of five and 12 need an average of 10 to 11 hours of sleep every night and children ages 10 to 18 need about 8.5 to 9.5 hours of sleep per night. It can be difficult to get your children to bed at a decent hour, especially after a long summer of sleeping in.

Lack of sleep contributes to a wide range of woes, including an impaired performance in school and behavioural and emotional problems.

Here’s a few tips for getting your children back into their regular routine as painlessly as possible:

Get Back to YOUR Routine

Kids look at our behaviour much more than we realize. If you are reinstating your own bedtime and setting your alarm to wake up early each morning, chances are your child will fall back into their own routine easier.

Follow a consistent bedtime routine.

Establish a relaxing setting at bedtime.

Make the bedroom quiet, dark and a little bit cool.

Do not have computers or televisions in a bedroom. Make sure electronics are turned off about an hour before bedtime.

Get up the same time every morning.

Avoid foods or drinks that contain caffeine, as well as any medication that has a stimulant, before bedtime.

Don’t let your children go to bed hungry, but don’t let them eat a big meal before bedtime either.

Let Them Protest

If your child has a less-than-happy reaction to the news of returning to school, let them have their meltdown. The truth is, we’d like to have our own pity party over returning to work and we shouldn’t expect our children to feel any different. So, give them time to express their feelings then firmly explain that though you understand and sympathize with them, they still have to return to school. Chances are, having a little meltdown now will prevent any problems for the long run.

We wish you the best of luck with getting back into a routine and hope your children have a fun and successful school year!

How to stay well rested during the holiday season

How to stay rested during the holiday season!

Whether you’re traveling to visit relatives or hosting relatives in your own home, the holiday season is always packed for everyone, engaged in the festivities and celebrations of this joyous occasion with family and friends. It’s needless to say you’ll be busy making arrangements, preparing throughout the day. But have you included maintaining healthy sleep habits in your holiday planning?

Holiday festivities tend to keep everyone up late, it’s hard for families to get together to simply enjoy each other’s company these days with everyone’s busy and packed schedules, so why not make the most of it? But making the most of that time also means maintaining good cheer which, let’s face it, can also be hard if you’ve got relatives who tend to rub you the wrong way. And that’s why getting enough sleep is so important.

Productive sleep replenishes us. It arms us with the power to absorb all the little stresses that otherwise seem to pile up until we feel overwhelmed and defeated. Without sleep, you can forget about having the patience to tolerate that one aunt who never seems to have anything nice to say, or the other aunt who is always nagging and pestering you about your rishta. With sleep and being well rested, you’re at your best, which makes being together all the more fun for everyone. So, how can we fit more sleep into our holiday fun?

If you’re traveling, we have some suggestions for you to stay rested on the road. But if you’re staying at someone’s house or having people over yourself, things can get a little tricky. It may be hard to retire when you’re ready and even harder to fall asleep if the house is still rocking with merriment. And expecting to sleep in the next morning is usually unrealistic, especially if there are little ones pattering about. Try and find some downtime during the day to catch some extra winks. It’s amazing what a 20-minute power nap can do. And when you are in sleep mode, try a white noise machine or app on your phone to help drown out unwanted noise.

Another aspect of holiday traveling that can disrupt our sleep patterns is also the hardest to overcome – jet lag. It keeps us up when we want to be down, and down when we want to be up. And the worst part of it is, the farther we travel, the worse it is. The bad news is jet lag can’t be stopped entirely. But there are ways to mitigate its effects. Such as, select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.) Also try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)

A few other factors to keep in mind for your sleep schedule is to, follow all the rules of a good sleep hygiene, avoid sleeping pills, and caffeine before bed, these acts as stimulants and prevent sleep. Stay well rested and strike a well maintained balance between enjoying the joyous festivities along with making sure you take care of yourself and stay well rested.

What will you do to make sure you’re keeping up with your rest during your holidays ?

Exam stress for children and how to deal with it

Teach Students to Sleep Well During Exam Season

Students tend to lose a lot of their sleep during their exam time.
Whether it’s the thousands of students prepping for GCSEs and A-Levels or the undergraduates sitting their final exams, studying is high on the agenda, but what about sleep? Well sleep is often bottom of the list, during this stressful period.

While it is extremely important to study and revise, it’s also extremely important that you sleep. Teens are at an important stage of their growth and development. Because of this, they need more sleep than adults. The average teen needs about nine hours of sleep each night to feel alert and well rested. There are many factors that keep teens from getting enough sleep, such as exam season.

We need sleep to function optimally and perform at our best – it enables us to react more quickly to situations, have a more developed memory, learn more effectively and solve problems. Sacrificing sleep is actually more detrimental to mental alertness than cramming in last minute revision.

Research shows that as teens head into exam season they skimp on vital sleep as they cram in up to 14-plus hours of exam revision each week. In the month leading up to exams, the number of teenagers who had just five to six hours sleep a night doubled from 10% to 20%.

Whatever the age, as you battle through the most stressful few weeks of the school year, here’s some top tips for surviving The Exam Weeks!

  • BE PREPARED: The best way to manage stress and anxiety around exam time is to be as prepared as possible. Draw up a rough ‘revision timetable’ of what you need to revise when to ensure every subject is covered – and stick to it!
  • SLEEP WELL: Most of us need around seven hours of sleep every night, teenagers a little more (around eight to nine hours) and those in year 6, need around 10 -11 hours. It’s not enough to know how to study — you need to know when to study too. It may not be the difference between passing and failing, but it very well may be the difference between a C and an A or a B in a class. Don’t try to pull an all-nighter to cram for an exam! We know it’s tempting, but DON’T DO IT! After staying up all night, you’ll likely remember less of everything you studied and your ability to reason your way to answers you’re unsure of will be severely diminished. Lack of sleep results in poor coping strategies for managing stress and ‘fuzzy’ thinking. The best bet by far is to study often and in advance and build in a good rest before the big day. Sleeping on a comfortable, supportive bed can really help with a good night’s sleep.
  • GET PHYSICAL: Physical exertion provides an outlet for mental stress. Let off some steam by walking, running, getting involved in a sport etc. However, just don’t exercise too close to bedtime!
  • PRIORITISE: The sheer amount of revision to be done can sometimes seem overwhelming. Set priorities and work on the most urgent first. Break tasks down into manageable chunks and set goals that are reasonable.
  • PRACTICE A RELAXATION TECHNIQUES: Relaxation techniques can help to create a sense of calm and are simple to perform in the bedroom without any special equipment. Deep breathing with your eyes closed is a simple way to remedy stress. Focus on your breath as you deeply inhale and exhale. Watch our video here.
  • CHANGE THE SCENERY: Persistence is key when it comes to studying, but a change of scenery can reduce stress levels. Head outdoors to breathe in some fresh air and, if possible, take a walk. Sprucing up your space such as changing posters around or tidying your room is another way to change the scenery when you can’t break away.
  • SOCIALISE – A LITTLE: Getting together with friends is another healthy way to blow off steam and chat with others who know just how you feel. Sometimes just being around other people who understand is enough to feel better – at other times, talk about your stress and ask for help from family and friends.
  • EAT WELL: Stress eating can seriously disrupt healthy eating habits. Ditch the chocolate and crisps and keep healthy, easy-to-eat snacks around such as nuts, fresh fruit or raw vegetables.
  • POSTIVE SELF-TALK: Thoughts, feelings, and behaviour are connected so it’s important to monitor self-talk, focus on the present, set realistic goals, and remain appropriately optimistic.

As a parent, teacher, lecturer or friend, remind students to study but don’t forget to encourage them to sleep well and snooze their way to success during the exam season. Getting enough sleep is vital to feeling and performing your best, which makes a good night’s rest particularly vital around exam time. Good luck to all the students appearing in exams this season!

Sleeping Tips for inside the bedroom

How to turn your bedroom into a sleep cave:

Check out these tips that will help you nodding off in no time.

  1. Change how you think about your room:
    – A bedroom should be your haven, a place of rest and relaxation, free of any unnecessary stress or stimulation
  2. Make your bed:
    – People who make their bed every day are 19 percent more likely to report a better nights rest, according to a poll by the National Sleep Foundation.
  3. Find a temperature that makes you want to hibernate:
    – Keeping your room a cool temperature between 60-67 degrees can help aid the process of cooling your body and is suggested for the best sleep.
  4. Clean out all the clutter:
    – Get rid of as much clutter as possible. Try to leave clear, open space around your bed as this will set up a relaxing, calm frame of mind before bedtime.
  5.  Choose the right wall colours:
    – A study showed that the colour of your bedroom can impact the amount of sleep you get. The colours blue, yellow, and green helped sleepers get the most hours of sleep, these colours create calmness and relaxation.
  6. Keep your room dark:
    – One of the best things for sleep is to eliminate all lights possible. That means don’t leave a lamp on, remove any night-lights, and get heavy curtains or blackout blinds to eliminate outside light.
  7. Keep the noise down:
    – Some people are more sensitive to noise and need an almost silent environment to fall asleep.
  8. Don’t compromise on your mattress:
    – Your choice of mattress is probably the single most important factor for comfort. As we spend a third of our lives sleeping it makes sense to invest in a mattress that’s comfortable and leaves you feeling refreshed after a night’s sleep.
  9. Use aromatherapy:
    – Using certain scents in a room can help promote sleep, it creates an atmosphere that is relaxing and calming, which can help you wind down to sleep. The best scents to use are lavender and vanilla.