Bedtime Recommendations for More Restorative Sleep

Recently, I asked teachers like you if they experience changes in sleep during the school year.

Many of you shared YES, your sleep gets wonky.

One teacher shared, I feel just as tired when I get up as when I go to bed.

Another said, I fall asleep on the couch after I do schoolwork and often don’t wake up until 3-4am, when I finally go to my actual bed until 6.” 

Establishing a consistent, intentional bedtime routine to calm the nervous system is an essential way you can prevent burnout and take care of your sweet self during the school year.

But how you set up your bedtime routine matters.

Bedtime Recommendations for More Restorative Sleep

  • Decrease or cut out caffeine in the late afternoon and at night

  • Decide on a consistent bedtime - One that will allow for 7-9 hours of sleep

  • Set an alarm to start your bedtime routine, 30 minutes-2 hours prior to your decided on bedtime

  • Set the mood - lower the lighting, use aromatherapy, keep things quiet, etc.

  • Leave electronics in another room - Or use blue-light blocking glasses if you absolutely must use screens before bed

  • Have some herbal tea, stick to light snacks if you’re hungry

  • Take a warm shower or bath

  • Listen to soothing music

  • Practice meditation or deep breathing

  • Read a book

  • Write down tomorrow's to-do list

  • Journal about your day

  • Involve members of your household in your routine, so everyone is winding down at similar times

  • Avoid getting into bed until you're ready to go to sleep

Let us know in the comments - What helps you get more restorative sleep during the school year?

Your comment can help other teachers reading!

And if you found this post helpful, make sure to share with a teacher you care about.

 
 

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