I remember in my primary teaching days, supporting yawning children whose heads would be resting on the table by the afternoon, too tired to concentrate. As a parent coach and mother, I’ve seen firsthand how challenging bedtime can be. Children can get quite anxious and dysregulated in the countdown to lights out. Creating a consistent routine at bedtime is key and will help your child to gently wind down, ready for sleep.
The Importance of Sleep Hygiene
Good sleep hygiene is crucial not only for children’s mental well-being but also for their physical growth. What’s really helped with my children is having a consistent bedtime and wake-up time. This helps set your child’s internal clock, making it easier for them to fall asleep and wake up naturally. Sleeping in at the weekend is part of our culture but sticking to regular sleep and wake up times can make life easier!
Creating a Soothing Evening Routine
A calming evening routine lets your child know that bedtime is approaching. Begin winding down at least an hour before bed by dimming the lights and engaging in quiet activities. A warm bath can be a soothing way to start. Reading a book together or doing a quiet activity like colouring, or having a warm cup of milk, can also be calming. Make sure the room is not too hot and gradually reduce the lighting. A dark room is best for sleep, but use of a night light can be reassuring. These rituals not only help in the production of melatonin, the sleep hormone, but they also provide a wonderful opportunity for family bonding.
What to Avoid Before Bedtime
Screen time is a big one— avoiding devices like tablets and phones can help with melatonin production, making it easier for your child to fall asleep. Ideally, keep devices out of the bedroom. Before ever you buy your child their first phone or tablet, think through the boundaries you are going to set regarding their use. It’s so much easier to create a tech-free bedroom if you do it right from the start. Avoid eating late meals or having caffeinated drinks in the evening.
The Role of Parents in Modelling Good Sleep Habits
Children learn a lot from watching their parents, so modelling good sleep habits yourself can be helpful. Have your own consistent sleep routine, keep screens out of your bedroom, let your kids know how you wind down before bed.
Don’t Despair Over Sleep Challenges
If your child’s sleep pattern is currently far from ideal, don’t lose hope. Start by setting a bedtime that you can work towards gradually, moving it earlier by 5 minutes each night. With patience and consistency, over time, your child will learn to settle down for sleep at the right time. Remember, a calm and reassuring bedtime routine can make all the difference in helping your child develop healthy sleep habits that will benefit them for years to come.
What tips do you have for bedtime routines? Please share your ideas in the comments box below.
For further information check out;
Children – The Sleep Charity
Sleep and young children – NHS (www.nhs.uk)
Sleep hygiene in children and young people | Great Ormond Street Hospital (gosh.nhs.uk)
Joy offers a range of support services. You can contact Joy to arrange a free 20-minute, no obligation call, to find out how she can best support you and your family.
www.joyrichardsoncoaching.co.uk
joy@joyrichardsoncoaching.co.uk
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