You Have a Bedtime Routine for Your Kids. What About You?
- lmzupkalcsw3
- Aug 19
- 6 min read
Why quality sleep matters...and simple ways to build better sleep habits.
The return of the school year is almost here. For many parents, it’s the time to start transitioning our kids back into a “fall routine.” We start (usually a few weeks ahead of time) getting the kids prepared for the start of the school year. We begin making bedtime more consistent. We try to make sure the kids have an evening routine that makes the morning run more smoothly because, let’s face it: none of us have time to be rushing around in the morning.
It got me thinking.
If we take the time to ensure that our kids are well rested, why are we not doing the same for ourselves?
We all know the importance of getting adequate sleep. Most adults need between 7–9 hours of sleep each night for optimal health and functioning. But we don’t always talk about why getting enough good-quality sleep is so important.
Sleep provides the brain and body with an opportunity to recover from the demands of the day. While we sleep, the brain processes information, consolidates memories, and supports many of the systems that help us function well the next day. Our heart rate and blood pressure change, our muscles and tissues recover, and our bodies move through important biological processes that support our overall health.
We spend approximately one-third of our lives asleep, so clearly it’s an important process!
But what happens when we don’t give ourselves the opportunity to get enough quality sleep? What is the impact on our bodies and our ability to function well the next day?
Impact on Performance
Poor sleep can have a significant effect on our ability to perform everyday tasks. Think poor concentration, brain fog, slower reaction time, and difficulty remembering information. The brain is trying to perform optimally on less sleep than it needs.
This could look like having a hard time concentrating on tasks at work or missing key information in meetings.
For athletes, poor sleep can impact performance in the gym, too. You may have a more difficult time lifting the same weight that normally feels manageable after a good night of sleep. Form may become compromised from fatigue, reaction time can suffer, and you may simply have less energy to give to your workout.
Sleep is part of recovery, just like nutrition and rest days.
Impact on Nutrition
Let’s face it: poor sleep can affect our food choices and appetite.
As someone who has struggled with sleep for more than a decade, it is obvious to me when my body didn’t rest well the night before. I notice myself reaching for quick sources of energy...often foods higher in sugar or refined carbohydrates. I also have less motivation to prepare balanced meals because, frankly, I’m tired.
When we're exhausted, convenience becomes very appealing.
One less-balanced choice certainly isn't going to ruin your day. But when poor sleep becomes a pattern, it can become more difficult to consistently make the choices that help us feel our best.
Impact on Physical Health
Sleep also plays an important role in our physical health.
Adequate sleep supports recovery, immune function, metabolic health, and cardiovascular health. One poor night of sleep isn't going to derail your health, but consistently getting inadequate sleep can add up over time.
Chronic sleep deprivation has been associated with an increased risk of health conditions including high blood pressure, heart disease, obesity, and type 2 diabetes.
Sleep isn't separate from nutrition, fitness, or overall wellness. They all work together.
Impact on Mental Health
Sleep and mental health are deeply interconnected.
A lack of sleep can mean a lack of resilience. It impacts our ability to recover from things that are frustrating or irritating. We have less emotional tolerance for things that bother us. We may be quicker to “fly off the handle” or find ourselves becoming overwhelmed by something we would normally be able to handle.
Anxiety may feel more intense. Symptoms of depression may become more difficult to manage. You may notice more negative internal dialogue or thoughts of not being good enough.
Chronic sleep problems are also associated with worsening symptoms of anxiety and depression and, in some cases, an increased risk of suicidal thoughts.
Simply put: everything can feel harder when we're exhausted.
The Importance of Healthy Sleep Hygiene
Maintaining a consistent sleep-hygiene routine can help support better sleep and reduce some of the problems that come with chronic sleep deprivation.
Developing a set of tools that work for you (and that you can apply consistently) helps create a routine that can realistically integrate into your lifestyle. A consistent routine allows the body to better predict when it is time to begin preparing for sleep, helps support your circadian rhythm (your body's natural sleep/wake cycle), and provides some structure to your mornings and evenings.
Below are some of my top tips for establishing a healthy sleep-hygiene routine.
Have Consistent Bedtime and Wake Times
Yes, even on the weekends.
The body doesn’t know the difference between a Monday and a Saturday. Keeping your bedtime and wake time reasonably consistent helps your body adapt to a regular schedule.
That doesn’t mean you can never sleep in again. Aim to keep your schedule within about an hour when possible. If you're normally up at 6 a.m. for work Monday through Friday, for example, try not to suddenly sleep until 10 a.m. every weekend.
Consistency helps reinforce your body's natural rhythm.
Get Some Light in the Morning
Your morning routine can actually influence your sleep that night.
Exposure to natural light after waking helps reinforce your circadian rhythm and tells your body that it's time to be awake and alert. When possible, open the blinds, step outside, drink your morning coffee on the porch, or take a short walk.
Think of it as giving your internal clock a morning reminder: the day has started.
Reduce Screens and Technology Before Bed
Phones, tablets, computers, and TVs can make it more difficult for our brains to transition into sleep mode.
Light exposure in the evening (particularly blue-enriched light) can interfere with the body's natural melatonin production. But light isn't the only issue. The content we're consuming can also keep our brains stimulated and engaged when we're trying to wind down.
Aim to reduce technology during the hour or two before bed when possible. If completely removing technology isn't realistic, even reducing screen brightness, choosing less stimulating content, or putting the phone down a little earlier can be a useful place to start.
Remember: we're looking for improvement, not perfection.
Be Mindful of Caffeine Later in the Day
That afternoon coffee or pre-workout may be affecting your sleep more than you realize.
Caffeine can remain in the body for hours after you consume it, and people vary in how sensitive they are to its effects. If you're struggling to fall asleep or stay asleep, pay attention to when you're consuming coffee, energy drinks, pre-workout, soda, tea, or other sources of caffeine.
Experiment with moving your last caffeinated drink earlier in the day and see whether you notice a difference.
Create a Quiet, Peaceful Space
Having a stimulating environment close to bedtime keeps our bodies and brains engaged.
Create a space in your home that allows your body to begin settling and winding down. Think low, soft lighting from lamps, comfortable blankets and pillows, and comfy clothes.
Focus on slowing things down.
Read a book or magazine. Complete a word search or crossword. Drink some herbal tea. Listen to quiet music. Find activities that feel relaxing rather than stimulating.
Creating this space before bed allows your body and mind time to transition from doing to resting before you actually get into bed.
Don't Stay in Bed Getting More and More Frustrated
One of the things I hear consistently is the struggle of: “Do I stay in bed or get up if I cannot sleep?”
If you've been lying awake long enough that you're becoming frustrated, anxious, or increasingly alert, get out of bed.
Our brains learn to associate specific behaviors with specific environments. Spending long periods lying awake in bed while becoming increasingly frustrated can begin to create an association between your bed and wakefulness rather than sleep.
Instead, get back out of bed and return to a calming space in your home where you feel relaxed. Resume one of the quiet activities you were doing before bed-reading, a crossword, quiet music, or another slow activity that promotes rest.
When you begin feeling sleepy again, return to bed.
Sometimes the body simply needs a little more time and will signal when it's ready to try sleeping again.
If you notice that difficulty falling asleep, staying asleep, or getting restorative sleep is happening consistently, it may be helpful to talk with a healthcare provider or someone who specializes in treating sleep disorders.
Better Sleep Doesn't Require a Perfect Routine
Healthy sleep hygiene doesn't mean creating the “perfect” nighttime routine or getting exactly eight hours of sleep every single night.
Just like nutrition, exercise, and every other healthy habit, it's about creating consistency where you can and finding routines that realistically fit your life.
Maybe you start by putting your phone down 30 minutes earlier. Maybe you stop drinking coffee quite so late in the afternoon. Maybe you create a nighttime routine that actually gives your body a chance to slow down before you expect it to fall asleep.
Small changes, practiced consistently, matter.
We spend so much time making sure our kids have what they need to be rested, healthy, and prepared for the day ahead.
Maybe it's time we give ourselves the same consideration.
If you're looking for individual support with creating healthier, more sustainable habits in your life, reach out to me today to schedule a consultation for wellness coaching.
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