Wellbeing Resources
As we settle into the school year, you may find your child(ren) coming home super tired (and possibly cranky!) after school. Did you know primary school aged children require between 9-11 hours of sleep a night? Here are some tips which may help your child to develop a good sleep routine and help combat those after school grumps.
1. Set up a bedtime routine
A regular bedtime routine starting around the same time each night encourages good sleep patterns. A bedtime routine of bath, story and bed can help younger children feel ready for sleep. For older children, the routine might include a quiet chat with you about the day then some time alone relaxing before lights out.
2. Relax before bedtime
Encourage your child to relax before bedtime. Older children might like to wind down by reading a book, listening to gentle music or practicing breathing for relaxation. If your child takes longer than 30 minutes to fall asleep, your child might need a longer wind-down time before turning the lights out to go to sleep.
3. Keep regular sleep and wake times
Keep your child’s bedtimes and wake-up times within 1-2 hours of each other each day. This helps to keep your child’s body clock in a regular pattern. It’s a good idea for weekends and holidays, as well as school days.
4. Check noise and light in your child’s bedroom
Check whether your child’s bedroom is too light or noisy for sleep. Blue light from televisions, computer screens, phones and tablets suppresses melatonin levels and delays sleepiness. Bright light in the hour before bedtime can have the same effect on young children.
It helps to:
- turn off devices at least one hour before bedtime
- keep screens out of your child’s room at night
If your child uses a night-light, choose a dim, warm-coloured globe, rather than a bright, white, cool-coloured globe.
5. Avoid the clock
If your child is checking the time often, encourage your child to move the clock or watch to a spot where they can’t see it from bed.
6. Eat the right amount at the right time
Make sure your child has a satisfying evening meal at a reasonable time. Feeling hungry or too full before bed can make your child more alert or uncomfortable. This can make it harder for your child to get to sleep. In the morning, a healthy breakfast helps to kick-start your child’s body clock at the right time.
7. Get plenty of natural light in the day
Encourage your child to get as much natural light as possible during the day, especially in the morning. Bright light suppresses melatonin. This helps your child feel awake and alert during the day and sleepy towards bedtime.
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If you need a chat or some ideas of what to do with the kids, please reach out…I am only too happy to make time for you.
If there is a particular topic of interest that you would like to know about or if you have any questions please feel free to email me at mmakin@smechuca.catholic.edu.au
Take care and stay safe
Michelle
Home School Liaison