The days are getting shorter and the dog days of summer are over, which can only mean one thing: back to school! Will you or your children be on a more regular schedule in the fall? Taking on a tougher workload? Sacrificing sleep to fit in more schoolwork? Joining a sports team? Zeo’s DOZER database has one million nights of sleep data, and we combed through it to give you insights on how the back to school transition really affects your sleep.

Do you have children that you are preparing for school in the fall? If yes, then you probably already experience poorer sleep than those who do not have children. Getting back into the school groove could offer some relief as our DOZER data shows that maintaining a consistent bedtime schedule can improve your REM sleep. As the days get shorter and cooler, remember that returning back to a regular schedule will be beneficial.

Thoughts of school stressing you out? Have a million extra-curriculars? Taking an honors course or overloading your schedule? We have learned for our DOZER database that compared to those who never worry before bedtime, those who consistently contemplate their worries before going to sleep take over 25% longer to fall asleep and get almost 10% less deep sleep.

Is your extra work having you glued to your computer until it’s time for bed? Compared to women who always “log out” over an hour before bedtime, women who use a computer before falling asleep have 5% less time in REM.

Going off to college in the fall? Don’t be a victim of new sleep stealers. Living in a dorm is a whole new experience, and it will be important to prioritize and schedule sleep. When sleep is always on the back burner, Zeo users had almost 10% less REM sleep than those who always prioritized sleep. College also introduces a brand new environment that may take some getting used to, and it’s not uncommon to use a dorm room bed for things besides sleep. With such limited space, a bed can also serve as a couch, table, or impromptu stage in a dorm room. Those who do not use their bed solely for sleeping take over 10% more time to fall asleep compared to those who use their bed exclusively for sleep.

Then there’s coffee. It’s delicious and it’s everywhere! Having awkward time between classes? Grabing a coffee to kill time before a 400 person Intro to Psych lecture? Meeting up with a friend from your old dorm at the local coffee shop? Finally, of course, cramming for a major exam? Coffee overload. Be careful: Zeo users who consistently had over three cups of coffee a day got 12% less deep sleep than those who never had more than three cups a day, and those who consumed coffee after 3 PM had 7% less time in REM than those who never had coffee that late in the day.

Whether you are going off to college, starting high school, or sending your children to kindergarten for the first time, be aware that these significant changes to your schedule, work load, and priorities may cause changes in your quality of sleep. Lucky for you, Zeo wants to go back to school, too (back to sleep school, that is).

Take advantage of getting back into a routine and get your sleep back on track. Starting August 24th, Zeo is taking you to sleep school. Check in with us on Facebook, twitter, and our blog for great tips to achieve better sleep. The best part? Share your sleep data on Facebook and twitter and include #sleepschool to show off your sleeping expertise and you could win a prize from one of our fantastic friends every day until September 7th! Check in with us to receive sleeping tips and expert advice, and you can sail through back to school without sacrificing a wink of sleep.