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Creating a Back to School Sleep Schedule

Updated: May 31, 2022

September means “back to school”, and this year, that may mean big changes for the household. “In-person” classes mean being ready at a specific time and leaving the house. No matter what ages the students are, that means more planning. Getting dressed and eating a healthy breakfast will take more time than putting on a hoodie for “zoom” school. As everyone starts to adjust, scheduling sleep will improve the well-being of the entire family. All ages benefit from good sleep hygiene, also known as good sleep habits. Research continues to point to healthy sleep habits as key to staying healthy both physically and mentally.

Lack of sleep can increase anxiety and depression, as well as reducing a child’s ability to concentrate. Getting a good night's sleep can boost their energy levels and lead to being able to pay better attention during the day. Depending on age, the recommended range of sleep varies. Younger children, 6-12 years, should get 9-11 hours. Teens need 8-10 hours of sleep.

As there are many different tips and tricks out there for a better night's sleep, it can be hard to narrow it down to ones that have the best chance of working for you and your family. From our research across different agencies, foundations, and sleep experts, we’ve found three consistent recommendations that top all lists.

  1. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

  2. Make sure their bedroom is quiet, dark, relaxing, and at a comfortable temperature.

  3. Remove electronic devices such as TVs, computers, and smartphones from their bedrooms.

Going to bed at the same time every night is easier with some age groups than others. As children get older, they naturally stay awake later. Homework can also get in the way of a regular bedtime. Check-in with your kids in the early evening and see if they are on track to make bedtime.

Evaluate the light situation in the bedroom. At the drape, we offer window curtains with multiple options for situational light management, including blackout. When it comes to bedrooms, they should be as dark as possible, which is why we suggest adding the blackout lining to any curtain material you’re choosing for your bedroom.

Electronics, screen time, things that glow are all devices that will offset circadian rhythms. If removing items is just not feasible, look for alternative options such as adjusting the brightness. Encourage a 30-minute screen break before sleep. Try glasses or screen protectors that cut down the blue rays. Set up a family charging station in the kitchen or family room for everyone to use.

Since our entire window curtain line is customizable, that means you can add our blackout lining to any fabric, even a sheer! There is no need to compromise for a fabric you only kind of like, a color that is just ok or settle for a length that is not right for the window.

We have been in the window curtain and drapery business for a few decades, and we can tell you not all blackouts are created equal. Our lining is 100% blackout and we offer free swatches to allow you to review its ability in person. Our fabrication and manufacturing processes have been vetted and tested. We’ve even made sure that the amazing light blocking quality has not ruined the drape of the fabric.

If this is bordering on too much to think about, you can go straight to the blackout bundle on our website to view curated pre-arranged combinations. We have married the cotton canvas and the blackout lining together for you. If designing is your thing, order some free swatches to play around with color and texture, and remember, the blackout lining can be added to any of our fabrics.


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