Sleep

💤 The Importance of Sleep – A Guide for Families

Sleep plays a vital role in how children feel, behave, learn, and grow. Poor sleep can affect attention, memory, mood, and relationships. This guide shares simple, effective strategies to help your child wind down and sleep better.

🌙 Evening Routine: The 3-2-1 Approach

Help your child prepare for sleep with this simple structure:

• 3 Hours Before Bed: Finish all eating and exercise.

• 2 Hours Before Bed: Turn off homework and high-stimulation activities.

• 1 Hour Before Bed: Switch off screens. Begin calming activities like reading or bathing.
  
  

🛏️ Bedroom Boundaries

Set up the bedroom as a space for rest. This helps the brain associate the room with sleep, not stimulation.

• Avoid eating meals or snacks in the bedroom.

• Keep toys, schoolwork, and screens out of the bed.

• Encourage relaxing activities like reading or listening to soft music.
  
  

📱 No Screens Before Bed

Blue light from phones, tablets and TVs interferes with melatonin (the sleep hormone).

• Turn off all screens at least 1 hour before bed.

• Keep devices outside the bedroom at night if possible.

• Use night mode or blue light filters if screens must be used in the evening.
  
  

🌡️ Keep the Room Cool, Dark and Quiet

• Ideal temperature: 16–18°C (60–65°F).

• Use blackout blinds or curtains to reduce light.

• Try white noise machines or earplugs for noise-sensitive children.
  
  

🧘‍♀️ Relaxation Techniques to Try

Teaching the body and mind to slow down helps improve sleep quality.

Progressive Muscle Relaxation (PMR)

Encourage your child to lie still and gently tense and release each muscle group, from toes to forehead.
🧠 Video guide: PMR for Kids (GoZen!)

Guided Meditation / Mindfulness for Sleep

Soft, calming voiceovers help focus the mind and ease anxiety.
🧘 Try this: Peace Out Guided Relaxation for Kids (Cosmic Kids)

📚 Other Healthy Sleep Habits

• Stick to the same bedtime and wake-up time every day, even on weekends.

• Ensure your child gets plenty of daylight during the day – it helps set the body clock.

• Avoid caffeine (in fizzy drinks, chocolate, etc.) in the afternoon/evening.
  
  

📎 Helpful Links and Resources

• 🧠 Sleep tips for children – NHS
  
  

• 📘 The Sleep Charity – Support for Parents
  
  

• 📺 CBBC ‘Operation Ouch!’ – Why Sleep Is Important
  
  

• 🛏️ Why Sleep Matters – TED-Ed video (older children)