Healthy sleep tips for children

Keeping your child to a regular bedtime routine can be difficult, but it can help improve the quality of their sleep. For some children, irregular sleeping hours can be problematic. Setting a regular bedtime schedule can really help children get the right amount of sleep. It's important to devise a routine that works for you and your child and to stick to it. "Keep regular sleeping hours," says essica !le"ander of #he Sleep $ouncil, a non%profit organisation that provides advice on good sleep. "! bedtime ritual teaches the brain to become familiar with sleep times and wake times,& she says. 'It programmes the brain and internal body clock to get used to a set routine.&

Relaxation techniques to aid sleep

(inding down is a critical stage in preparing your child for bed. #here are many ways for them to rela") ! warm *not hot+ bath will help their body reach a temperature where it's most likely to rest. ,ela"ation e"ercises, such as light yoga stretches, will help rela" their muscles. ,ela"ation $-s work by rela"ing the listener with carefully chosen words and gentle hypnotic music and sound effects. ,eading a book or listening to the radio will rela" their mind by distracting it from any worries or an"ieties. .ere are some more rela"ation tips your teenager can use to prepare them for sleep.

Avoid TVs in the bedroom

#he bedroom should be a rela"ed environment. /"perts say that bedrooms are strongly associated with sleep, but that certain things weaken the association. #hese include #0s, mobiles1smartphones and other electronic gadgets, light or noise, and a bad mattress or uncomfortable bed. #ry to keep your child's bedroom a #0%free 2one and get them to charge their phones and other devices downstairs. #hat way they'll be out of temptation and won't disturb them if a te"t or email comes through. ,ead more about how keeping your teen's bedroom free of electronic contraptions can boost their sleep.

et a comfy bed

'It3s important to create an environment that's favourable for sleep,& says !le"ander. 'Keep the bedroom 4ust for sleeping." #he bedroom needs to be dark, 5uiet and tidy. It should smell fresh and be kept at a temperature of 67%89$. essica adds) 'Fit some thick curtains. If there3s noise outside, consider investing in double gla2ing or, for a cheaper option, earplugs.& ! comfortable bed is essential. ,esearch by #he Sleep $ouncil shows that a good%5uality mattress and bed frame will give you an e"tra hour3s sleep a night. -r $hris I2ikowski of the /dinburgh Sleep $entre, who led the research, says people benefit from changing their bed if it3s uncomfortable. 'It's likely that long%term insomniacs and those with inade5uate sleep habits would benefit most,& he says. -ownload the Sleep $ouncil's guide to on%screen te"t *:-F, 6;b+.

Keep a sleep diary

<ne of the first things your =: or sleep e"pert will get you to do is to keep a sleep diary for your child as part of diagnosing any sleep problems. '#he sleep diary might reveal some underlying conditions that e"plain sleep problems, such as stress or medication,& says !le"ander. ! sleep diary might reveal lifestyle habits or e"periences in your child's day%to%day activities that contribute to sleep problems. ! sleep diary could include answers to the following 5uestions) (hat were your child's sleeping times> .ow long did it take them to get to sleep> .ow many times did they wake up during the night> .ow long did each awakening last> .ow long did they sleep in total> -id they do any e"ercise shortly before going to bed> -id they take any naps during the day or evening> .as anything made them an"ious or upset>

-ownload a sleep diary. Sometimes, sleep problems can be a sign of a mental health problem. ,ead more about symptoms of depression in children. ?ow, read why your child's sleep needs change when theybecome a teenager.
:age last reviewed) @81@918@6A ?e"t review due) @81@918@6B