SLEEP, SWEETHEART, SLEEP – How Insufficient Sleep Hurts Growing Minds

1. Establish a consistent bedtime routine

A consistent bedtime routine allows the child’s body and mind to know that it is time to wind down. This routine should be carried out calmly and soothingly. From brushing teeth, changing pyjamas, reading bedtime stories, and cuddling, these personalised routines will give the child a sense of comfort and familiarity and ease them into falling asleep. Most children fall asleep within 20 minutes after going to bed.

2. Create a conducive sleeping environment

A child should be encouraged to sleep in a comfortable, quiet, and dimly lit bedroom. Keep children away from distractions such as bright lights or excessive toys that may stimulate them. Ensure the room temperature is regulated to their comfort. Provide them with appropriate night attire and blankets. For children who are afraid of the dark, a dim night light can provide reassurance without disrupting sleep.

3. Prioritise exercise and healthy eating

Exercise is proven to help children fall asleep faster and without interruption. Most children need at least one hour of exercise daily but avoid vigorous activities two hours before bedtime. Additionally, drinks such as energy drinks, coffee, tea, and chocolate should be avoided in the evening. High-sugar snacks will cause a child to have difficulty falling asleep too.

4. Limit screen time before bed

Blue light emitted by TVs, computers, phones, and tablets suppresses melatonin levels, making it harder to feel sleepy. Other than that, engaging content may stimulate the child’s brain and emotions, making it difficult for them to wind down. Scary or violent media content has also been associated with sleep disturbances in children, including frequent night awakenings and nightmares. It is best to turn off electronic devices at least an hour before bedtime and keep the device outside of the bedroom.