The start of term is only around the corner.
As most children are set to head back to school in less than a week, we spoke to a sleep expert about the best way to get our children back to a regular sleep routine.
Martin Seeley, the CEO and sleep expert at MattressNextDay has shared his top tips to get your kids back into a sleep routine.
- 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 the middle of next week, your child will have a bedtime that is 60 minutes earlier and will, therefore, have a week of being in this routine before school starts.
2. 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.
3. 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.
4. 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.
5. 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.
