With schools going back after six long weeks, many parents may be struggling to get their kids back to a more normal sleeping pattern.
It can be tricky to know how much sleep our children need, especially as they may protest at bedtime. But getting plenty of shut-eye is vital for little ones' growth and development, as well as their mental health.
Lucy Askew, sleep expert at Hillarys.co.uk has put together some tops tips for parents looking to improve their kids sleeping habits.
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The blinds company has created a handy sleep calculator to help parents work out exactly how much shut-eye their little ones should be getting each night.
Just enter your child's age and put in what time you want them to wake up the next morning and the online tool works out exactly what time your child needs to go to bed at night. The sleep calculator determines the best bedtime for your child based on sleep cycles.
Waking up mid-cycle can mean your child wakes up grumpy, so the tool shows wake-up times that are between cycles when you will most likely be greeted with a smile, rather than a grumpy face from your child. For example, if your seven-year-old needs to be up at 7am the next morning, the sleep calculator suggest that they should go to bed at either 7.56pm, 8.46pm or 9.36pm.
The website states: "All children's body clocks are unique – some need 12 or more hours of sleep each night, others are content with much less. Happy mornings rely on sleeping patterns that fall in line with sleep cycles. And that's where our sleep calculator helps.
"Most children take roughly 14 minutes to nod off (depending on the quality of the bedtime story). This time is included in your results."
Click here to access the sleep calculator. As well as picking the right time to go to bed, Lucy has four helpful tips for getting your children to sleep.
Have a bedtime/wake-up time and stick to it during weekdays
Whilst the temptation for lie-ins and wearing pyjamas all day is strong, it is important to keep your kids in a regular weekday routine so to avoid confusion once lockdown rules are lifted. The Christmas break is now over, and Monday to Friday should be treated like a typical working week in terms of bedtime and waking hours. Sticking to home-based chores and rules in order to enjoy the weekends more and break up the monotony of the week.
Ban technology for at least an hour before bed
Excessive use to screen time, in the form of TV’s, smartphones, tablets or video games, before bed has been associated with kids getting less sleep, poorer quality sleep and even fatigue. Make sure that all devices are switched off and out of their reach for at least an hour before their bedtime each evening to help them drift off into a more peaceful and relaxing slumber. Encourage them to either listen to some music or read a book in order to help switch their minds off effectively.
Make sure they are getting a good, balanced diet
A nutritionally balanced diet is extremely important for the growth and development of children, and this includes plenty of fruit and vegetables. Low-fat proteins that are rich in Vitamin B, like fish, poultry and eggs help to regulate melatonin, a hormone that will help to regulate your child’s sleep cycles.
Ensure their sleeping environment is cosy and quiet
Creating a quiet, cosy bedroom environment for your child will help to make their bedroom a place they WANT to rest in, as well as work and play. Give them the opportunity to add some personal touches to their own bedroom by picking out a new duvet cover or fluffy blanket, and encourage them to spend their home-schooling hours sat at a desk or table rather than their bed so it’s not a place that’s associated with anything other than sleep and rest. It’s also worth considering a night light or fairy lights to add a relaxing atmosphere to their rooms.
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