BEDTIME BLUES

HOW TO GET YOUR CHILD BACK INTO A HEALTHY SLEEP ROUTINE

After a summer of holiday fun, it can be difficult for kids to get back into a healthy sleep pattern. Lisa Dinnie, sleep expert and Nature One Dairy partner, shares advice on how to get your child back into a healthy snooze routine and ready to take on the school year ahead.

GIVE THEM TIME TO ADJUST

It may be challenging for our little ones to instantly slip back into a good routine after a disrupted sleep schedule. That’s why Lisa recommends giving your child about a week to adjust to their new routine.

“Those late nights, sleeps-ins and holiday travel can actually see your child experience something akin to jet lag,

which we know isn’t fun! Put into place an age-appropriate bedtime so you aren’t putting them down undertired or overtired. A 5-year-old might cope better with a 7pm bedtime, whereas a 10-yearold might need a 7.30pm to 8pm bedtime, depending on their daily activity and their individual sleep needs.”

SET THE SCENE

It’s important to ensure your child’s bedroom and atmosphere is set up for a quality snooze. Lisa explains, “this might involve simple changes such as blocking out windows to ensure the room is dark, adjusting the room temperature to approximately 20C, ensuring they’re wearing appropriate pyjamas and limiting stimulation within their room so they aren’t tempted to get up and play!”

TURN OFF THE TECH!

Your child’s technology use may have amped up over the holidays, so it’s important to try and minimise their screen time as much as possible to make for a smoother transition.

“Try to reduce all technology usage in the two hours leading up to bedtime, giving your kids time to wind down,” Lisa says.. “Blue-light exposure from screens actually suppresses the production of melatonin and is incredibly stimulating – which isn’t ideal for bedtime!”

She also recommends putting in place strategies to help your kids relax before bed.

“Rituals such as a nice warm bath with magnesium flakes and essential oils do wonders to help your little ones sleep soundly. One-on-one connections are also incredibly important – I suggest reading a bedtime story together or chat about their day and what they learnt at school. Remember, above all, consistency is key!”

WHAT IF MY CHILD STILL WON’T SLEEP?

If you find these methods still aren’t working, it may be worth visiting your GP to get some more guidance.

“If you have implemented consistent methods to get your child down after the school holiday period and they are still having ongoing difficulties sleeping, I suggest a full medical check-up – just to rule out any potential underlying issues causing difficulty sleeping,” suggests Lisa.

For more information and advice, head to cherishyoursleep.com.au