Bedtime routine advice from the Sleep Council

Harvesting crops, walking to school, driving in the dark, no matter what the point in setting clocks back is, the one definite is that it will be affecting the sleep patterns of youngsters.

Parents may have gained a vital hour in the day on 31 October, but more than two thirds said they find that the extra hour disturbs the hard work they have put in establishing a bedtime routine.
 
According to research by Hallmark, eight out of ten parents think a regular bedtime routine is important, with 56 per cent incorporating a bedtime story.

Spokesperson from The Sleep Council, Jessica Alexander says: “Bedtime blues, in both parents and children, can be easily avoided with such simple steps. As well as a good bedtime storybook and warm bath, parents should also ensure their child has plenty of fresh air, exercise and a healthy diet. You should also try and keep bedtime around the same time each evening- remember young children don’t know when they are tired, so will try every excuse to stop you from putting them to bed!”

For parents full of anguish about their child’s lack of bedtime routine, the Sleep Council has put some tips together to help.

Make sure your child gets the best possible access to fresh air, exercise, a healthy diet , a bedroom conducive to sleep and quiet time before bed.
 
Bed time should be around the same time each evening; if a child has an established good sleep pattern it’s ok to let them stay up a little later at weekends or on special occasions.

A toddler needs abut 12 hours of sleep; children aged 4-6 about 10-11 hours;  aged 6-12 around 10 hours a night, and teenagers 8-9 hours.

Establish a bedtime routine – teatime, followed by quiet play, bath, story and bed would be typical. Remember, young children don’t know when they are tired – they just get fractious!

Don’t expect your child to go straight to sleep on lights out – adults don’t.

Ensure a quiet environment for sleep: the room should be cool, quiet and dark – and keep all those gadgets  well separated from your child’s sleeping zone from day one through to teenage years – if possible, not in the bedroom at all!

Make sure your child has a comfortable bed and pillows – source suitable products if your child is asthmatic or has skin allergies. A child will probably need three beds: a cot up to 18months-3 years, their first beds up to early teens and an adult bed for teen years.

Stay calm, stick to your routines and seek advice if your child’s not sleeping well. Don’t forget, your anxiety could be picked up by them and make matters worse.
 
For more hints and tips about getting your child to sleep from The Sleep Council, visit: www.foreverfriends.co.uk