Getting children back into a sleep routine
During school holidays it is common for children to stay up a little later, spend a little more time on screens before bed and generally fall into less regular sleep routines. During term time, however, its important for children to have predictable bedtimes. We are well aware that sleeping helps to support brain development, consolidate learning, the processing of emotions and allowing the body to recover from the demands of the day.
When children’s sleep patterns become disrupted, you might see the results. Children start having difficulty falling asleep, waking in the morning, feeling groggy and tired during the day.
Yaqoot Fatima and Danielle Wilson are specialists in sleep at the University of the Sunshine Coast and Jasneek Chawlafor, at the University of Queensland offer three ways of how to get children back into a sleep routine.
- Have regular bed and wake times.
Set regular times for going to bed and waking both during the week and weekends. If your child has been staying up later over the holidays, gradually bring bedtime earlier by 15 to 30 minutes every few nights until it’s back in line with their usual routine. Do the same for waking up time. Earlier waking can be encouraged with exposure to daylight in the bedroom and a healthy breakfast.
- Have a wind-down routine.
Going to bed earlier can be challenging for some children. A calming bedtime routine of relaxing activities may help. Also, a warm bath, soft music, reading a book or cuddling with you may be helpful.
- Make bedrooms quiet and dark.
The sleep environment is important. A quiet, dark, comfortable space helps the brain realise that it’s time to sleep. Younger children can be motivated to follow a routine by sticker charts or other reward systems. This helps children understand that sleep is a positive and predictable part of the day.
Getting sleep routines back on track may take a week or two so don’t delay. At the beginning of the new school term, start immediately and stay consistent.
Content supplied by The Conversation.
Image supplied by Freepik.