Health

Sleep tips for children

Establish a regular sleep pattern 

Regular hours of sleep are important. It will help your child understand when it is time to sleep. Also, your child will have better sleep. Bedtime shouldn't vary by more than an hour across all days of the week - whether your child has an early start the next morning or not. The same goes for getting up time. 

A consistent bedtime routine

It is good to have the same routine before bed each night. This will help prepare for sleep. Quiet activities are good, such as reading a book or being read to or having a bath or shower. In the half-hour before bed, there are some things you don't want your child to do. These are more active games, playing outside, TV, internet or mobile phone social networking and computer games.

Some foods can disturb sleep.

 A high intake of sugary or fatty foods has been linked with more restless sleep. Avoid sugary or high-fat snacks before bedtime and large meals. A small healthy savoury snack before bed would be fine. Caffeine is a stimulant. It is found in many popular drinks, including coffee, tea, cola soft drinks, and some chocolate products. It can make it harder to get to sleep. Your child should have as little of these as possible, and certainly not after lunchtime.

Make sure the bedroom is comfortable. 

The bedroom should be quiet, comfortable and dark. Some children like a night light. This is fine. Make sure your child sees the bedroom as a good place to be. You can help do this by not using it as a place for punishment. 

Bed is for sleeping, not entertainment. 

TV, computers, mobile phones and other things that distract your child are not good for their sleep. Keep them out of the bedroom. 'Needing' to watch a screen to fall asleep is a bad habit. This can easily develop, but you don't want it to happen. It’s also better if you can check on what your child is watching.

Exercise and time outside 

Daily exercise is an important part of healthy living and promotes good sleep. Time spent in bright daylight does the same. Outdoor exercise achieves both of these things. However, it is best to steer clear of vigorous activity in the hour before sleep. 

Work with your doctor for specific sleep-related issues in children

If your child is sick or isn't comfortable, their sleep will suffer. Some children suffer from specific sleep problems such as frequent nightmares, bet wetting, snoring or sleep apnoea. It is important that these problems are dealt with. If you think ill health is involved, discuss this with your family doctor. 

More information is available from sleephealthfoundation.org.au.

Judy Buckley

College Nurse