How to ensure children are getting a good night's sleep

You can’t hit snooze on the idea that lockdown has affected our sleeping patterns, with many experiencing sleepless nights and strange dreams.

But for children, it can be particularly harmful.

When it comes to bedtimes, it’s common to hear about younger children who want to stay up and play, or older children staying up into the early hours scrolling through social media.

However, children are now telling Childline that changes to their sleep patterns are having devastating effects:

“I’ve been staying up all night for a few nights now.

"Now it’s 3am, I’m crying and the idea of sleeping is making me want to be sick.”

Sleep is a time for the body to recuperate.

If there isn’t enough time for the body to recover properly, then it can lead to feeling over-tired or restless, and finding it difficult to concentrate or cope with emotions.

If your child is having trouble with their routine, perhaps the best way to help your child with their sleep is to support them in establishing a healthy routine and sleep pattern, even though they don’t have school.

During the day, it’s useful to encourage healthy eating and exercise.

The best time to exercise is in the late afternoon or early evening.

It burns off excess energy and releases endorphins – natural chemicals that help feel less stressed and more relaxed.

Before bed, it’s good to take time and let the body wind down for the night.

Some people find reading helpful. But stick to paper books – as the light from devices can keep you awake.

Another exercise before bed is imagining they’re in their favourite place, happy and relaxed.

In the morning, encourage them to get up at the usual time, rather than sleep in late.

Help them find a small reason to get out of bed - like a tasty breakfast or watching an episode of their favourite programme.

There are lots more helpful tips on the Childline website which can help you and your children commit to a more healthier routine. Children can contact Childline for free counselling on 0800 1111 or at Childline.org.uk.