Resetting sleep habits for back to school

As summer winds down, back-to-school prep usually means buying school supplies, picking out new clothes and setting earlier alarms. One of the biggest keys to a good school year often gets overlooked: getting enough real, restful sleep.

During summer, it’s easy to fall into a routine of staying up late and staring at screens until midnight. While late nights are a fun part of summer, jumping straight from that schedule into a 6 am alarm can leave kids and teens exhausted, grumpy and unable to focus during those first few weeks of class. Understanding how late-night screen time affects sleep — and making a few simple changes now — can make the transition a lot easier for the whole family.

Why screens keep you awake

The biggest issue with late-night phone or TV time comes down to basic body chemistry. Your body relies on a natural hormone called melatonin to signal when it’s time to wind down and rest. When the sun goes down, your body naturally starts producing it. The bright blue light from phones, tablets and TVs tricks your brain into thinking it’s still daylight, delaying that melatonin boost and making it much harder to fall asleep even when you feel totally worn out.

It isn’t just the light, either. Scrolling social media, playing video games or watching fast-paced shows keeps your mind buzzing when it should be powering down.

Easy ways to reset the schedule

You don’t need to change everything in one night. A few small steps over a week or two can make a real difference.

Move bedtimes up slowly. Shifting bedtime and wake-up time by 15 to 30 minutes every couple of nights gives the body time to adjust gradually rather than forcing a sudden change.

Set a screen curfew. Turning off electronics at least an hour before bed gives the brain time to wind down. That last hour is a good time for something low-key such as reading, drawing or listening to music.

Charge phones outside the bedroom. The easiest way to stop late-night scrolling is to remove the temptation. A charging station in the kitchen or living room works well. If an alarm is needed, a simple standalone alarm clock does the job.

Keep the bedroom dark and cool. A dark, cool room helps signal to the body that it’s time for deep rest.

Get morning sunlight. Stepping outside or sitting near a bright window shortly after waking helps reset the internal clock and makes it easier to feel alert during the day.

Start the year rested

Sleep is when the brain stores what was learned during the day and recharges for tomorrow. A little preparation now can make a big difference when that first bell rings.

If you have questions about your child’s sleep or overall wellness, I’d be glad to help. As a family medicine physician, building long-term relationships with patients and families in this community is exactly why I’m here.

Dr. Karstan Luchini is a family medicine physician at Bothwell Eldenburg Family Practice. A Sedalia-area native, he holds a Doctor of Osteopathic Medicine degree from Kansas City University and brings additional training in Osteopathic Manipulative Treatment and Integrative Medicine. To make an appointment, call the clinic at 660.827.7998 or Centralized Scheduling at 660.829.8888.