As the clocks move forward this weekend: 5 tips to get the kids to sleep
FOR many parents, the bedtime routine can be a nightly struggle.
With the clocks moving forward on March 28, we will all lose a much-needed hour of sleep, and children are likely to be affected the most.
The lockdown has kept most children cooped up indoors for longer, making it harder for tired parents to tire them out and get them to bed at a reasonable time.
Restrictions have also meant most children were learning from home until early this month.
Extra screen time also comes from higher computer and technology use – because let's face it, sometimes it's easier to get them to binge watch Peppa Pig.
The experts at Tony's, a children's audio equipment company, say that establishing a healthy sleep routine for kids has never been more important, and the last thing parents want on a Monday morning is groggy, sleep-deprived little ones!
Sleep expert Mandy Gurney, founder of Millpond Children's Sleep Clinic has revealed her top five tips for helping children fall asleep.
1. Set the scene
Mandy said it all comes down to planning when it comes to getting your child to bed at a reasonable time.
She said: 'Start thinking about your child's bedtime an hour before you want your child to go to sleep.
Clear away toys and turn off all screens, including phones, tablets and computers, as blue light can disrupt the production of the sleep hormone melatonin.
“Dim the lights in their bedroom as well; this also helps with melatonin production.”
Mandy added that it is also best not to give your child sugary foods and drinks during this hour as these can affect sleep.
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2. Adjust their sleep patterns
Although schools have been closed in recent months, children have become accustomed to staying up later and sleeping in a little longer in the morning.
Schools and daycares have now restarted for all children and the change in routine may impact your child's sleep routine.
“This may just be a matter of hitting the 'reset button' on their sleep routine – if they now take an unbearable hour or more to fall asleep, it's important to teach them how to get back to sleep within 10-15 minutes can fall asleep.
“The aim of this technique is to gradually shift children's biological clock earlier in small steps until they can fall asleep at a more suitable time,” says Mandy.
To increase your chances of success, Mandy recommended keeping a sleep diary.
Here you note what time your child falls asleep naturally and then put your child to bed for three nights at the last time you noted in the diary.
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She added: 'Explain to your child that he will be staying up a little later for a few days, and keep details about times to a minimum.
“When it comes to bedtime, start their bedtime routine about 30 minutes before bed so that the activities remain calm, relaxing and peaceful.
“Say goodnight 15 minutes before your child usually falls asleep. He should fall asleep 15 minutes later.”
When morning comes, Mandy said to wake them up 15 minutes earlier than you normally would. She says this will bring them into the light of day as quickly as possible, to help suppress melatonin and reset their circadian rhythm.
She added: “Repeat this pattern, moving bedtime and wake-up time by 15 minutes at a time, until you reach the time that works for your child's school schedule.”
3. A good bedtime routine
Even as adults, it's great to have a good bedtime routine and Mandy says this should be a big part of family life.
Mandy said that once you have your routine in place, try to follow the same steps every night.
She said: 'With such a huge change in routine when returning to school, some much-needed stability and a sense of calm can do wonders to ease any anxieties.
“These steps will set your child's expectation of bedtime and give them the familiarity and security they need to feel calm and relaxed before bedtime.”
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4. Relaxation is key
Even adults find it difficult to switch off and the same is true when it comes to children.
Mandy recommends not giving your child a warm bath for more than ten minutes.
She said that you should not turn this bedtime bath into an opportunity for play, to avoid overstimulation before bedtime.
“Then, go straight from the bathroom to the bedroom. To keep the routine focused, it's best not to go back into the living room as your child may become distracted,” Mandy added.
5. Bedtime stories and soothing sounds
Many children look back on bedtime stories with fond memories.
Mandy suggests ending your bedtime routine with a story every night.
She said: “Listening to well-loved stories will help your child relax and this will soon become a familiar part of their bedtime routine that your child associates with the end of the day and time for sleep.”
Mandy said products like Sleepy Time Tonies can help because they feature beloved characters from shows like “In the Night Garden.”
“Try to avoid arguments or chatting a lot at this time as this could stimulate your child's brain too much.
“After a kiss and goodnight, leave the bedroom: about 15 minutes later they should fall asleep,” she added.