Ten tips to get your child back into a sleep routine before September
Gradually start tweaking your child’s bedtime TONIGHT
Gradually moving your child’s bedtime will be far easier than trying to do it on the night before school starts. So, as it’s two weeks before the school term starts for most children, start tonight and move it back by 10 minutes each night. By Sunday night, your child will have a bedtime that is 60 minutes earlier and will, therefore, have nearly a week of being in this routine before school starts.
Encourage your child to tidy their toys away to create a clutter-free environment
First and foremost, your child’s rooms should be clean and clutter-free. Not only can a messy room be distracting to the mind as there are lots to be looked at, but it can also make it harder for them to switch off should they see their favourite toy. You should, therefore, encourage your child to tidy up as they go, or tidy up everything at the end of the day before they start their sleep routine.
Limit the light in their room with this everyday household item
Whilst most children like to have some light in their room, too much light can be counterproductive as it signals to their internal body clock (known as their circadian rhythm) that they should be awake. Whereas a dark room releases the hormone melatonin, which brings on a state of sleepiness. With this in mind, try to limit the number of devices with lights in the room and instead make sure that their nightlight has a timer. If they have a TV with a blinking light, add a small strip of masking tape. You should also consider investing in blackout curtains or if you’re on a budget, use a bulldog ring to pinch together any curtains that let in bright shafts of light in the morning.
Keep your child off electronic tablets and other devices for at least two hours before bedtime
Similarly, you should limit their screen use in the lead-up to bedtime. The blue light emitted on tablets and phones can trick a person’s mind into thinking it’s daytime despite it being night-time. You should, therefore, take any devices off them at least two hours before their bedtime, and instead encourage them to read, have a long bath or tidy their toys.
Take them to play outside for at least 10 minutes every day
Did you know that spending just 10 minutes in the sun every day can improve your serotonin levels, which boosts your mood? The same goes for children, so you should take your child outside every day for at least 10 minutes. Ideally, the longer the better though, as they burn through their physical energy, making it easier for them to settle down at bedtime.
If they need to nap, make sure they do it in the most productive way
Naturally, most children require a nap in the afternoon – however, did you know that there’s a best practice? They should only sleep for up to 25 minutes as anything longer than 30 minutes can bring on a state of grogginess as their body will have entered a deep sleep cycle. You should also make sure that they nap at the right time. As a person’s alertness naturally dips in the afternoon, if possible, you should make sure that your child naps as soon as they start to feel drowsy. This should also be at least five hours before their bedtime, otherwise, they will find it hard to sleep that night.
Spending quality time with your child makes it easier for them to fall asleep
Often, children become unsettled at bedtime because they’re longing for attention. Perhaps, you had to work full-time whilst your child was in day-care and by the time you come home and cook, it’s nearly time for your child’s bedtime. However, spending quality time for your child every single day is incredibly important for their development and your relationship. This includes asking them about their day, playing with them without the distraction of a phone, or reading to them.
Feed them a sleep enduing snack before bedtime
Your child may be hungry before bedtime and request a snack, however, what they eat can create a good night’s sleep or a bad night’s sleep. You should, therefore, pick an item that contains the amino acid called tryptophan, as this helps promote sleep. Some examples include oat biscuits, bananas, carrots, and peanut butter on toast to name a few.
Try to not give into your child asking for that last ‘one last thing’
Kids will always ask for that one last thing – from a hug to reading an extra book or a drink of water to a trip to the bathroom. You’ll most likely find that these requests ramp up during the summer holidays as their daily routine is often rocked, making it harder for them to fall asleep. However, you need to push back on these requests by making it clear that once they are in bed, they must stay in bed. If they do get out of bed, don’t react, but simply walk them back to bed without saying anything. This further supports the rule that once you’re in bed, you’re in bed until the morning.
As soon as your child wakes up, open their curtains
Whilst shutting out light at the right time is important, letting light in at the right time is just as important. As soon as your child is awake, you should open their curtains and blinds. If they’re still tired, but show no signs of going back to sleep, this will help wake them up faster. It signals for their brain to stop producing the sleep hormone, melatonin, which can make them feel groggy and grouchy.
Why is it important for children to have a regular sleep pattern?
Martin Seeley said, “Whilst everyone should stick to a sleep schedule, it’s even more important for children. Whilst they may look at peace when asleep, their brains are working hard on developmental activities, such as thinking about their daily experiences in order and figuring out the difference between right and wrong. It’s, therefore, important that your child gets enough sleep to help with their development.”
