5 Ways to Help Kids Sleep Better
Strategies for a good night’s sleep with Vicki Dawson, Founder of The Sleep Charity
We all know how terrible it can be if you’ve had a bad night’s sleep. You’re groggy, more irritable, and it can be hard to focus. New parents know all about the torture of limited shut-eye, but sometimes this issue can carry on well past the infant stage. It can feel isolating and exhausting if your school-aged kid is fighting bedtime or waking regularly in the night, and it can lead to tension for the entire family. Lockdown has been quite a challenge for most of us, and many kids’ sleeping habits have gone topsy turvy. With broken routines, no reason to get out of bed for school in the morning, as well as increased anxiety due to health risks or finances, it’s no surprise that many families may be experiencing disrupted sleep.
The Dangers of Inadequate Sleep
Not getting enough sleep can wreak havoc on kids and how they feel and function. Too little sleep can lead to anxiety, obesity, and even hyperactivity. In fact, kids who might seem go-go-go, and who appear as if they don’t need sleep, could in fact be sleep deprived. Kids’ immune systems can be weakened if sleep is compromised, and if they are not well-rested, they won’t be able to meet their full potential at school. It’s also far more difficult to regulate our emotions when we’re tired. Kids (and grown-ups!) can get moody, impatient and overly sensitive when they’re not well-rested.
So, how can we help our kids get enough zzzzzz’s? We spoke to sleep expert Vicki Dawson to find out strategies to help your kiddos get a good night’s slumber.
5 Ways to Help Kids Sleep Better
Stick to Set Sleep and Wake Times
Get Outside
Avoid Screens an Hour Before Bedtime
Plan a Bedtime Routine
Talk About Worries
1. Stick to set sleep and wake times
Trying to follow a routine is a lot easier said than done at the present moment, but it can be extremely helpful in establishing healthy sleeping patterns. Having a set sleep and wake time supports our natural body clock and helps us to keep bedtime on track. Given the upheaval of lockdown, many families may have noticed bedtimes drifting later and later. If that’s the case, try gradually moving bedtime forward by 15 minutes every few nights until you’re back on schedule.
2. Get outside
Light plays an important role in sleep patterns, so try to get your kids out into daylight every morning for at least 30 minutes. This exposure to natural light will help support their natural body clocks. If you can’t make it outdoors, then open the curtains and get your kids to sit by the window. Our body’s circadian rhythm is governed by light and dark, so it’s effective for some kids to have a darkened room during summer months, since it can help them feel sleepier. Equally, it can help kids to rise and shine if you lighten their room when it’s time to wake up.
3. Avoid screens an hour before bedtime
Kids are on screens a lot more now due to the pandemic, so it’s useful to be mindful of that and limit screen use too close to bedtime. The blue light from screens can interfere with the production of melatonin, which is the sleep hormone that helps us nod off. Try introducing book reading an hour before bedtime, or involve your kids in calming activities away from screens that encourage them to feel more relaxed.
4. Plan a bedtime routine
Have a plan in place for the hour before you’d like your little one to be asleep. Within the routine, dim the lights and draw the curtains, since a darker atmosphere will help melatonin be created in the body. Set up a bedtime box full of low-key activities that your kids enjoy, but that aren’t overly stimulating. Choose relaxing things like a simple craft, building bricks or colouring. Establishing this portion of the day so your kids know what to expect will help them get in the mood to snuggle into their sheets.
5. Talk about worries
Kids may be feeling more anxiety these days due to the changes we’ve all faced, and this sense of worry may negatively impact their sleep. Make time outside of the bedtime routine to talk about what’s on their mind. Let them know they can share their worries with you and lighten their load. Create a safe space for kids to be open and honest with you, so they don’t feel they’re carrying things alone. This will help make your kids feel calmer and comforted when it comes time to count sheep.
Remember that sleep is really personal, so it’s a good idea to try out a few techniques and see what works best for your family. We hope these guidelines help your kiddos drift off into dreamland more easily, and that everyone in your household feels more refreshed and energised. Happy slumbering!
Vicki Dawson is CEO and Founder of The Sleep Charity, a national award-winning charity set up to support the nation to get a better night’s sleep. Vicki established the charity after experiencing sleep issues as a parent and found there was a significant lack of support. The charity provides one to one support that is commissioned in certain areas by the NHS, training for professionals and campaigns to raise awareness about the importance of sleep for wellbeing.