Last week we kicked off our four-part series to tackle some of the biggest concerns for parents and challenges for students: Focus & Attention
Sleep & Wake Schedule
Physical Health
Emotions
If you missed Part 1: Focus & Attention, you can catch-up here.
Let’s dive into PART 2: SLEEP & WAKE SCHEDULE
Moving from a laid-back, sleeping in late, staying up late schedule to one where we have to wake up early, to either catch the bus, get to school on time, or get to class on time can be difficult.
Especially for new college kids away from home for the first time. Mom’s not around to poke them awake or get them to bed on time at night. This is really when sleep and wake schedules are really important.
One way to help with that transition is to be consistent with the time of waking and sleeping. Anytime we introduce a new schedule, habit or routine into our lifestyle, the only way it will stick is if we are consistent.
Something that can be helpful in establishing a new wake and sleep schedule is if you accompany your set time for waking with light. Try opening the drapes to let the sun shine into your bedroom. Or turn on a light when your alarm goes off. Associating light with the time to wake helps to reset your circadian rhythm. The same technique applies for nighttime. When you decide on a time to go to bed, make sure that your room is dark. Try black out drapes to make your room as dark as possible.
Another tip: exercise daily! Exercise causes the body to release endorphins that create a level of activity in the brain. This helps keep you awake and is especially useful if you’re trying to reset a wake and sleep schedule.
How Can You Get Good Sleep at Night?

For people who have a difficult time falling or staying asleep, there are several things you can do to help:
* Go to bed and wake up at the same time each day—even on the weekends.
* Make sure that the conditions of your bedroom are conducive to sleep. This includes a cool temperature, comfortable mattress, and eliminating noise and light.
* Avoid screen time before bed. Put your phone, tablet, and laptop away.
* Exercise during the day.
* Practice a bedtime ritual. This ritual or routine should help you to relax, unwind, and prepare for sleep. Consider incorporating reading, journaling, or essential oils into your bedtime ritual.
Bedtime Routine Tips:

* Put a drop of doTERRA Serenity on your pillow at bedtime.
* Add two to three drops of doTERRA Serenity, Lavender, Bergamot, or other relaxing oils to bath prior to bed to promote relaxation.
* Diffuse doTERRA Serenity or apply a few drops to the bottoms of the feet at bedtime.
* Take one to two doTERRA Serenity® Restful Complex Softgels before going to bed.
* Give yourself a foot massage with Vetiver, Petitgrain, or Lavender to unwind at night.
Here are our top picks for natural sleep support:
You have so many options when addressing sleep challenges and incorporating a sleep/wake schedule. We absolutely love that we have NATURAL solutions to help with our sleep issues! If you would like a deeper dive into these natural solutions, download our free ebook “Back to School & College”.
So tell me…how is your new back-to-school schedule & routines affecting your family? Are you using any oils or natural products to help you get yourself & family back on track? Share with us in the comments! We’d love to hear from you!
If you’d like to incorporate these natural products and essential oils into your family’s bedtime routine, I’m happy to help you navigate through all of these solutions and choose what is right for you. Set up a Wellness Chat and get started today!
Choose natural. Live healthy. Laugh often.
Blessings~
Romelia
🙂