CRACK THE SCHOOL SLEEP ROU­TINE

Irish Independent - Health & Living - - UPDATE -

GET­TING chil­dren back into a sleep rou­tine as they re­turn to school can prove a chal­lenge — es­pe­cially af­ter the free­dom of the sum­mer hol­i­days. Try the fol­low­ing tips to help:

› Keep­ing lights dim en­cour­ages your child’s body to pro­duce the sleep hor­mone, mela­tonin.

› En­cour­age your child to read qui­etly or lis­ten to some re­lax­ing mu­sic, or read a story to­gether. › A five-year-old needs about 11 hours a night, while a nine-year-old needs roughly ten hours.

› Avoid screens in the bed­room, such as tablets, smart­phones, TVs and other elec­tronic gad­gets.

› En­cour­age your child to stop us­ing screens an hour be­fore bed­time.

› The bed­room should be well ven­ti­lated and kept at a tem­per­a­ture of about 18° Cto24 °C.

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