Stress, Sleep & Success - Part Two

In our over-booked schedules how do we prioritize sleep? 

Even knowing that our children’s “success” in school and beyond requires adequate sleep, how do we ensure that happens? 

Something has to give!   

Sleep should not be what is compromised. 

Sleep is critical for:  

• Optimal memory and learning 

• Better physical performance 

• Better mood and mental attitude 

• Better decision-making 

• Greater creativity 

• Better coping skills  

Consider reworking your daily/weekly schedule  First, map out where your time goes: chart how much time is spent on various activities:  

• Personal care 

• Meals (shopping, prep, eating, cleanup) 

• House chores 

• Travel time to and from various destinations 

• School 

• Homework 

• Extracurricular activities - how much total time involved (including cool-down) 

• Exercise 

• Screen time - Be honest! 

• Socializing/Family time 

• Down time 

• Sleep 

Next, prioritize the essentials and see how much time is left-over.  Know how much sleep your child needs based on age (see chart below) and work the schedule to make that happen. 

Compromises will be necessary.  Be realistic.  You don’t have to do it all! 

Consider where you could either be more efficient or cut back. Ask yourself these questions: If a lot of travel time is involved, is the activity itself really that important?  Would a similar activity with less time-commitment be a reasonable compromise? 

Assess what really matters.  Know your values. 

Be kind to yourself.  Not everything has to be perfect. 

Consistently getting a good night sleep will improve all other aspects of your life. 

 Resources to help manage screen time 

Apple devices provide free user screen time information under Settings. Allows you to track time spent and set limits. 

Verizon Smart Family – (Monthly Fee) available on Verizon cellphones. Allows you to monitor screentime and content and set limits. 

Google Family Link - (Free) for kids on Android who are under 13. Parents can set limits on daily phone use, plus schedule their kid’s phone to be disabled at bedtime. Kids age out when they turn 13. 

Qustodio (Monthly Fee) for kids on Android who are over 13. Allows you to set time limits and multiple schedules, block calls, and view text messages and web searches. 

The following flowchart demonstrates the process for implementing strategies to reach a prioritized goal.  In this example we examine the barriers preventing adequate sleep and possible actions to aid with this.

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