Wellbeing

Helping Your Child Get a Better Nights Sleep

A good night’s sleep is essential for children’s health, happiness, learning and overall Wellbeing. When children sleep well, they wake up refreshed, ready to focus on school, and full of energy for the day ahead. 

Here are some simple ways to develop healthy sleep habits.

1. Establish a Bedtime Routine

A predictable bedtime routine helps children wind down and signals that it’s time for sleep. This might include a warm bath, brushing teeth, reading a story, and cuddling before bed. Try to keep the routine the same each night.

2. Keep a Consistent Sleep Schedule

Children should go to bed and wake up at the same time every day, even on weekends. This helps regulate their body clock and makes falling asleep easier.

3. Create a Calm Sleep Environment

Ensure your child’s bedroom is quiet, dark, and cool. A comfortable bed, soft lighting, and minimal noise can help promote restful sleep.

4. Limit Screen Time Before Bed

Screens from TVs, tablets, and phones emit blue light, which can interfere with the body’s natural sleep signals. Try to turn off screens at least an hour before bedtime and encourage relaxing activities instead.

5. Encourage Relaxing Activities

Reading a book, listening to soft music, or practising gentle breathing exercises can help children relax before bed.

6. Watch Out for Caffeine and Sugar

Caffeinated drinks like cola and sugary snacks can make it harder for children to settle down. Avoid these in the evening and offer a light, healthy snack if needed.

7. Encourage Exercise During the Day

Regular physical activity helps children sleep better at night. Encourage outdoor play and movement during the day, but avoid vigorous activity close to bedtime.

Following these tips can help your child enjoy restful nights and wake up ready to learn and play.  Sweet dreams!