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 Jessica Alexander of The Sleep Council, a non-profit organisation which provides advice on good sleep.
"A 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
Winding down is a critical stage in preparing for bed. There are many ways to relax:
- A warm (not hot) bath will help the body reach a temperature where it's most likely to rest.
- Relaxation exercises, such as light yoga stretches, will help relax their muscles.
- Relaxation CDs work by relaxing the listener with carefully chosen words and gentle hypnotic music and sound effects.
- Reading a book or listening to the radio will relax the mind by distracting it from any worries or anxieties.
“Everyone will have their own way of relaxing,” says Alexander. If you need more advice on methods of relaxation, see your GP.
Avoid TVs in the bedroom
The bedroom should be a relaxed environment. Experts say that bedrooms are strongly associated with sleep, but that certain things weaken the association. These include TVs, other electronic gadgets, light or noise, and a bad mattress or uncomfortable bed. If these things are present, we subconsciously no longer think of the bedroom as purely for sleep.
“It’s important to create an environment that's favourable for sleep,” says Alexander. “Keep the bedroom just for sleeping."
The bedroom needs to be dark, quiet and tidy. It should smell fresh and be kept at a temperature of 18-24°C. Jessica adds: “Fit some thick curtains. If there’s noise outside, consider investing in double glazing or, for a cheaper option, earplugs.”
A comfortable bed is essential. Research by The Sleep Council shows that a good-quality mattress and bed frame will give you an extra hour’s sleep a night.
Dr Chris Izikowski of the Edinburgh Sleep Centre, who led the research, says people benefit from changing their bed if it’s uncomfortable. “It's likely that long-term insomniacs and those with inadequate sleep habits would benefit most,” he says.
Keep a sleep diary
One of the first things your GP or sleep expert will get you to do is to keep a sleep diary for your child as part of diagnosing any sleep problems.
“The sleep diary might reveal some underlying conditions that explain sleep problems, such as stress or medication,” says Alexander.
A sleep diary might reveal lifestyle habits or experiences in your child's day-to-day activities that contribute to sleep problems.
A sleep diary could include answers to the following questions:
- What were your child's sleeping times?
- How long did it take them to get to sleep?
- How many times did they wake up during the night?
- How long did each awakening last?
- How long did they sleep in total?
- Did they do any exercise shortly before going to bed?
- Did they take any naps during the day or evening?
- Has anything made them anxious or upset?
