Back to School & Better Sleep: Tips for Healthier Nights and Brighter Days
As the carefree days of summer wind down, August brings the return of early mornings, packed schedules, and the back-to-school hustle. Whether you have a preschooler heading to class for the first time, a teen navigating high school, or a college student gearing up for the semester, one thing is clear: good sleep habits matter.
Quality sleep is essential for your child’s mood, focus, learning ability, and stress levels. Unfortunately, a CDC study revealed that most American students aren’t getting enough of it. Nearly 6 in 10 middle schoolers and at least 7 in 10 high schoolers fall short of the recommended hours of sleep on school nights. In fact, almost two-thirds of high schoolers sleep less than eight hours per night.
So how can families reset their routines and reclaim better rest? Let’s dive into simple, science-backed strategies to help kids—and adults—sleep smarter.
The Power of a Bedtime Routine
A consistent bedtime routine helps your body and brain wind down, making it easier to fall asleep. Try incorporating these calming activities into your evening:
Take a warm bath or shower
Brush teeth and wash up
Journal or read a physical book
Meditate or practice deep breathing
Exercise regularly, but not too close to bedtime
Limit extracurricular overload—fewer activities can mean better sleep
Skip long or late naps (especially for teens)
Avoid caffeine, found in soda, tea, coffee, and energy drinks
Set the Scene: Bedroom Sleep Tips
Your sleep environment can make or break your rest. Here are some easy ways to create a bedroom that encourages deep, uninterrupted sleep:
Keep it dark with blackout curtains or a sleep mask
Cool it down—a slightly chilly room supports better sleep
Eliminate disruptive sounds —consider using a fan or white noise machine
One of the biggest sleep disruptors? Screens. Avoid the following in the hour before bed:
TVs
Laptops and tablets
Smartphones
Handheld gaming devices
If screen time is tough to cut out, try replacing it with a relaxing habit like reading, drawing, or writing in a journal.
Consistency Is Key
Want to build lasting sleep habits? Go to bed and wake up at the same time every day —even on weekends. This trains your body’s internal clock and makes it easier to fall asleep naturally at the right time.
Sleep Smarter with Malpaca® Pillows
When it comes to quality sleep, what you sleep on matters too. Malpaca® pillows are filled with 100% alpaca fleece, a luxurious, naturally hypoallergenic material that resists dust mites and contains no lanolin. That means no sneezing, itching, or irritants—just clean, breathable comfort.
Each pillow is wrapped in a premium cover made from organic cotton and viscose bamboo—a sustainable, eco-friendly fabric that’s anti-bacterial, anti-fungal, and free of harmful chemicals.
If your sleep space could use a refresh, Malpaca® offers a clean, natural solution designed for restful nights and healthier mornings.
Final Thoughts
The transition from summer to school can be stressful—but good sleep doesn’t have to be. By building better habits, creating a restful bedroom, and sticking to a consistent routine, your family can feel more energized, focused, and ready to take on the new school year.
Here’s to restful nights and productive days—starting with a great night’s sleep.
Cuddle up with your Malpaca® pillow and a cozy blanket—you deserve it.
Choose Malpaca®