We all know the importance of good sleep for our children, but when they're in the throes of a sleep struggle, it can sometimes be difficult to follow a logical and strategic approach.
Here are a few of our top sleep tips so that we can all (hopefully!) enjoy a better night's sleep:
Consistency
However their ‘going to bed’ routine plays out, ensure that it is always the same so that they always know what to expect.
For example, start with bath time, brushing teeth and then follow it with some calming music, meditation or a soothing bedtime story. If you have older children, they might want to spend 15 minutes reading to themselves.
Set a regular bedtime
This might flex a little bit at the weekends or during holidays, but an early bedtime during term times can really help instil a good sleep routine from the start. It also helps set expectations on both sides.
Go screen free
We all spend so much time on our screens these days, but when we use technology so close to bedtime, the blue light emitted can really interfere with the production of melatonin, and thus negatively affect our sleep cycles.
It’s therefore advised that we shouldn’t use blue light emitting technology within an hour of going to bed where possible.
Consider the room temperature
Sounds like an obvious one, but bedrooms should be kept on the cooler side. That said, it’s important to have layers available for chillier winter nights, and likewise, usually a flat sheet will suffice in the summer months.
Keep lights off or use a night light
Many children (particularly younger), struggle with the concept of the dark. Having a night light to hand to counteract this and perhaps one which ties in to one of their favourite themes, can be a great way of settling them to sleep. For older children who like to drift off watching something, a star projector that cascades stars around the room can be a lovely, calming way to relax into a deep slumber.
Have a chat
Children can sometimes bottle things up for bedtime, so making a routine of asking them how their day was can be a good way of offering support for those times when there may be something bothering them.
Offer choices
A child can’t choose non-negotiables like deciding upon their own bedtime or whether or not they brush their teeth, but they can for example, choose their favourite bath toy, or which book they’d like to read afterwards. By offering choices, you’re allowing them to feel a little in control, and also building their confidence and responsibility for their actions.
Ensure their mattress is fit for purpose
Growing children move around a lot in their sleep, and thus will need a responsive and supportive mattress. Seek out mattresses with sprung interiors, which will respond well to changes as they grow, and also provide greater comfort than cheaper, foam style ones.
Happy sleeping! x
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