The back-to-school countdown is on and with that comes the bedtime struggle.
But Fort Worth-based sleep expert Dr. Brandy Roane says there are things you can be doing right now to make the transition a little easier.Dr. Brandy Roane:
Now... The reason I say that is it actually works better for the kids and the parents if they start now. It's hard because it's still summer and we're still wanting to do these things. However, to shift somebody's sleep schedule, even a kid's sleep schedule, it works best if it's done in increments... We can typically accommodate about a 15-minute shift in our circadian clock, meaning a 15-minute shift in our wake time every three days.
Katz: So what sorts of things can you be doing at bedtime to help increase the likelihood that you'll fall asleep and sleep better?A lot of it is how you prepare yourself—things you do during the days, so it even starts before bedtime. Some of that is light exposure for sure, because that impacts our melatonin.
Some quick guide posts are 12 hours at five, 10 hours at 10, nine and a half hours as teens and about eight and a half hours as adults. Katz: When it comes to those wind down routines, what are some of the should and shouldn't dos before bed?Devices are definitely a shouldn't do. And a lot of what we focus on or what has previously been focused on is actually the light source of it and the light is a factor but it's actually stimulation that can keep us awake even longer than a light source.
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