Wellbeing & Inclusion
at Willy
Sleep
Newborns require a lot, toddlers and children mostly fight it, teenagers don’t think they need any and adults love it but can’t seem to get enough! Sleep, while so highly connected to physical and mental wellbeing, can often become a neglected area. When we get enough sleep, it's often easier to manage our emotions. Sleep gives us more energy, improves our memory, attention and concentration. Sleep makes us less likely to crave snacks that aren’t nutritious and helps us to better deal with stressful situations. According to the organisation Headspace, quality sleep is like a mental health superpower.
When we are heading towards the end of a busy term, we typically notice our Willy Kids becoming tired, with less stamina for the school day. This is normal, however there are lots of ways we can help our children to remain alert and engaged at this time of year.
Create a Routine
Humans are creatures of habit. A consistent bedtime routine lets your child’s body and mind know that it’s time to settle down and prepare for sleep. The actual routine can be specific to your child, but it should last around 20 minutes and consist of three to four quiet, soothing activities such as putting on PJs, brushing teeth, a warm bath, and reading. Bedtime routines provide children with a sense of familiarity and comfort.
Set a Bedtime
A sleep schedule works with your child’s natural biological clock to promote dozing off with regularity. Bedtimes are most useful when they’re consistent, so try to keep the same bedtime on weekends as on school nights. Altering bedtimes during the weekend will make it more difficult for children to maintain their normal weekday schedules.
Implement a Screen Curfew
The ubiquity of screens makes this rule hard to implement, but it’s well worth it. Mobile devices, TVs, and tablets emit a type of blue light that suppresses melatonin, a hormone that promotes sleep. Children may be particularly vulnerable to the effects of light from screens. Screen time also stimulates the brain, making it harder to wind down for sleep. Electronic devices should be kept out of the bedroom and ideally not used within one hour of bedtime.
Get Exercise
Physical activity is proven to help people of all ages fall asleep faster and stay asleep. Just make sure to avoid vigorous activity within two hours of bedtime. Otherwise, your child may feel wound-up and find it harder to fall asleep.
Avoid Scary or Violent Content
Feeling scared or worried is a common reason children can’t sleep. So it’s no wonder that scary or violent movies, TV, video games, and even books in the evening are linked to sleep disturbances in children.
Overcoming Bedtime Worry
Unfortunately, childhood anxiety is steadily rising in all ages, so anything that can reduce worrying before bed is helpful. Help your child learn to manage their concerns with these tactics:
- Write In a Journal: Encourage your child to get their anxious thoughts out of their head and onto paper. It can also help them to write about the good things that happened that day. Focusing on the positive will help children feel more secure.
- Mindfulness Exercises: Mindfulness exercises like meditation are proven to calm the nervous system and decrease stress hormones. There are many kid-friendly meditations that parents and children can do together. These often consist of simple breathing techniques, body awareness, or guided imagery. Look to books and apps for ideas.
- Create a Worry Time: It’s great to discuss worries, just try not to do it before bedtime. Set aside a specific time during the day for your children to discuss their concerns and how to cope with them. This can free children of the need to dwell on worries before bed.
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Kind regards,
Lisa Leydin Anna Swan
Assistant Principal Learning Specialist
Disability, Inclusion & Wellbeing Mental Health & Wellbeing Leader (Wed–Fri)