HELP MAKE BEDTIME EASIER FOR KIDS

Humid and longer evenings can make it difficult for little ones to settle. Emma reveals how to ensure the nights go smoothly

Hot weather and extra daylight mean your kids will not only be less keen on bedtime, but will also find it harder to fall asleep. Lighter and hotter nights make them restless, but you can help them settle more easily by letting them play outside for the last two hours before bed, this will burn off excess energy and help regulate the hormones in their brain responsible for restful sleep. As it begins to get darker, we release the chemical melatonin, often referred to as the sleep hormone, which helps us get ready for bed. A blackout blind can make a big difference as it blocks out the daylight and ensures a dark room, this affects the circadian rhythm which signals to the brain that it is time to sleep. If we hit a heatwave, place a pan of cold water by their bed, soak a flannel, squeeze out the excess water and place it on their foreheads. You could also replace their duvet with a thin sheet so that they feel snug and covered, but don’t overheat. If you prefer a more relaxed routine during the summer, you still need to keep certain healthy habits where sleep is concerned, because an overtired child is hard to manage. Encourage them to stay away from technology for at least an hour before sleep, and read a book to them for 30 minutes before bedtime. Then stick to the same routine each night; bath, teeth, PJs, kiss, bed

– in whichever order you prefer. Summer tends to be full of gettogethers, so as restrictions ease, have a loose schedule – for special events kids can stay up with their mates playing, but on all the other days, they stick to the usual rules.