Back to school sleep tips for a good bedtime routine and sleep schedule

As many pupils head back to school it might be hard to get out of holiday mode and into the routine of early nights.

Just like eating well and exercising, getting enough sleep and having a bedtime routine can be great for your health too.

There are lots of things that you can do to get a good night's sleep, especially when you're waking up early for school.

Read on to find out more.

Why is sleep and a good bedtime routine important?

Experts think 10-11 hours a day is a good amount for 7-12 year-olds.

Sleep is vital for humans - while we snooze our brain builds new connections, our body repairs itself and our energy is restored.

Studies have shown that sleeping helps both our physical and mental health and increases our energy and ability to concentrate.

Everyone is different, so how much sleep each person varies and it also depends on the quality of sleep too.

The experts at The Sleep Charity made a useful guide for parents. If you struggle to stay awake in the last lesson of the day, if could help you figure out if you're getting enough sleep for your age.

How much sleep does a child need?

How to get a good night's sleep

Many of us sacrifice sleep for lots of reasons - for example, to catch up on homework or to have more time to relax in the evening - but in the long run, this isn't good for our bodies.

How to get to sleep at night

Get moving

A good night's sleep starts with how you behave in the day.

It's harder to get to sleep at night if you still have lots of energy stored up, so during the day, try going for walks or a run about if you can.

No napping

However tired you may feel, it's best not to nap during the day. Your body likes routine and taking naps in the day confuses it!

What is a good bedtime routine?

Chill out

It's hard to sleep when your brain is whirring away - try to relax as much as you can at the end of the day.

That means no last-minute homework, running around too late, or drinks with caffeine (tea, coffee, cola) or lots of sugar.

If you're struggling to calm yourself at night, try taking a cool shower, meditating or reading. Even drinking a glass of water slowly or breathing deeply can help.

Stick to a routine

As hard as it is to do the same thing over and over, your body will thank you for it when it comes to sleeping.

Try to go to bed the same time each night, and wake up the same time each morning. It will get your body running like clockwork!

Shutdown screens

Many of us like to chill out by playing games, scrolling through social media or going on our phone.

These can be great ways to relax and have fun during the day, but in your last hour before bed, try to put them away if you can.

The bright lights from screens can keep us awake.

Cool as a cucumber

Finally, when you go to bed, make sure to keep the room nice and cool.

Maybe keep your window slightly open, if you're able to, so that fresh air can circulate around your room. You'll want to keep your curtains closed and turn all of the lights off.

A dark, cool room is the best way to send you soundly off to sleep.

Too warm to sleep? Check out our tips for falling asleep in hot weather.

What do you do to help yourself get a good night's sleep? Let us know in the comments below.

Something on your mind?

Sometimes when we struggle to sleep, it's because there is something bothering us and keeping us awake.

If this sounds like something you're struggling with, make sure you share what's worrying you with someone you trust and who you feel can support you.

If a problem is keeping you awake at night, talk to someone you trust about it.