Sleep Struggles & Back-to-School Stress: How to Improve Insomnia for Parents (or Kids)
You know the story…
It’s 2:24am. You are lying awake, calculating exactly how many hours and minutes of sleep you will get if you fall asleep “right now”. You toss and turn, you glance at the clock and see that only 4 minutes have passed since the last time you checked. Does this sound familiar to you? Are you a midnight mathematician, fighting the urge to check the time yet again? Many people face sleep concerns, whether it is something that has been ongoing for many years, or something that may come in waves. Back to school season can be a time when sleep is something that escapes us.
Why does back-to-school season impact sleep?
Changes in daily routines and sleep schedules
Worry and anxiety (new teachers, activities, trying to remember if tomorrow is spirit day, pajama day, or picture day)
Increased time spent in front of a screen (helping with homework, school emails, less time spent outside)
Busy schedules (running your kids to their extracurricular activities and sports, social activities, or that last minute store run to complete a project that’s due tomorrow)
When our sleep is poor, we often feel added stress the next day. Our “fuel tank” is not full, and we are not prepared to cope with the tasks and stressors of the day. We feel irritable, groggy, and on edge. Maybe we cope with the day by having an extra cup of coffee, skipping the gym, or indulging in some sugary snacks to get through the late afternoon slump. We lack motivation and find ourselves longing to get in bed, only to find ourselves awake again the next night, often with worries about what awaits us the next day.
How do you know if your sleep is off?
Difficulty falling asleep
Difficulty staying asleep (waking often throughout the night or earlier than planned)
Daytime fatigue, poor concentration, irritability
Increased caffeine intake to get through the day (that afternoon latte becomes a must!)
While this may seem like a cycle that is impossible to break, there are ways to regain control and develop a healthy sleep routine (maybe even for the whole family)! As with most healthy habits, consistency is key! Yes, I realize this is far easier said than done. However, developing a routine that works for the entire family can allow everyone to get their much-needed rest to face each day with a full tank.
Breaking the Cycle: How Cognitive Behavioral Therapy for Insomnia Can Help
The good news: insomnia isn’t permanent. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach that helps both adults and kids reset their sleep patterns.
CBT-I focuses on:
Building healthy sleep habits
Identifying behaviors that prolong insomnia
Managing stress and racing thoughts at bedtime
Developing coping skills to handle anxiety and daily stressors
With consistency (and the right tools), you and your family can finally get the restful nights you need.
Ready to Sleep Better?
If insomnia or back-to-school stress is keeping you up at night, therapy can help you get back on track.
👉 Schedule a consult today and start building a healthier sleep routine for you (and your family).