Sleep Tips
Sleep allows our bodies to carry out functions that are vital for our physical and mental wellbeing and not enough sleep can impact our mood, ability to concentrate, energy level and wellbeing and lead to raised levels of anxiety or depression.
Sleep Action suggest the following 10 practical tips to help your child sleep:
1
Know how much sleep they need
2
Stick to routine (even at the weekend!)
Keep bedtimes and wake up times the same
3
Create a wind-down hour
Help your child to shift from busy to bedtime
4
Create a calm, screen-free sleep space
Bedrooms should be cool and relaxed
5
Let there be (less) light
Keep room dimly lit / dark
6
Keep stress out of bedtime
A calm parent creates a calm bedtime
7
Get active during the day
Daytime movement helps build sleep pressure
8
Eat better for sleep
Stick to regular mealtimes and avoid sugary snacks in the evening
9
Keep naps early and short
Earlier the better to avoid interfering with bedtime
10
Support them through life changes
Big changes can disrupt sleep. Ensure they feel safe and supported.
Our sleep service is designed to improve sleep outcomes through behavioural intervention (sleep hygiene) and cannot advise on or prescribe sleep medicine.
Melatonin is now widely available on the internet. Many people report bringing some home when visiting the USA and Canada, where it is widely available over the counter. Sleep Action does not recommend buying melatonin for use in either children or adults. It is not always clear what the strength or contents are in these capsules and gummies. Many also contain high levels of sugar. Pharmaceutical melatonin can also interfere with other medications and herbal remedies. As described above, families should always speak to a GP or Paediatrician if they feel it is the right route for their child.
For more information about helping your child get to sleep, download Sleep Action’s booklet, or visit their website: