TIPS FOR A GOOD SLEEP

ESTABLISH A REGULAR SLEEP PATTERN

Regular hours of sleep are important. This helps your child understand when it is time to sleep and will also help them have a better sleep. Bedtime shouldn’t vary by more than an hour between school and non-school nights. The same goes for the time your child wakes up.

HAVE A CONSISTENT BEDTIME ROUTINE

It’s a good idea to have the same routine before bed each night. This will help prepare for sleep. Quiet activities, such as reading a book, being read to or having a bath or shower, are good ways to prepare for sleep. Make sure your child avoids active games, playing outside, watching TV, the internet, mobile phone use and computer games in the 30 minutes before bed.

MAKE SURE THEIR BEDROOM IS COMFORTABLE

The bedroom should be quiet, comfortable and dark. Some children like a night light, which is fine. Make sure your child sees the bedroom as a good place to be. You can help with this by not using it as a place for punishment.

BED IS FOR SLEEPING, NOT ENTERTAINMENT

TV, computers, mobile phones and other things that distract your child are not good for their sleep. Keep them out of the bedroom. “Needing” the TV to go to sleep is a bad habit.

A SNACK BEFORE BED CAN HELP

It’s harder to sleep on an empty stomach. A light snack can help but your child should not have a heavy meal within an hour or two of going to bed.

AVOID CAFFEINE

Caffeine is a stimulant found in many popular drinks, including coffee, tea and cola soft drinks. It can make it harder to get to sleep. Your child should have as little of these as possible, and certainly not after lunchtime.

TAKE CARE WITH DAYTIME NAPS

It is normal for young children to nap during the day. As your child gets older, they will need less sleep and therefore need to nap less. The number and length of naps depends on your child. If your child naps after 4pm (except for the very young) it can be harder to get to sleep at night.

EXERCISE AND TIME OUTSIDE

Daily exercise is an important part of healthy living. It also promotes good sleep. Time spent in bright daylight does the same. Outdoor exercise achieves both things.

However, it is best to steer clear of heavy exercise in the hour before sleep.

WORK WITH YOUR DOCTOR

If your child is sick or isn’t comfortable, their sleep will suffer. Some children suffer from specific sleep problems such as frequent nightmares, snoring or sleep apnoea. It’s important to address these problems. If you think ill health is involved, discuss this with your family doctor. Source: Sleep Health Foundation