With children heading back to school after the
long summer break, it's important to helpĀ 
them
get back into a sleeping schedule to ensure they are well rested
and prepared for the day ahead. As a bonus, more sleep for the
children generally means more sleep for parents too.


Our sleep expert, Dr Nerina Ramlakhan, offers
her top tips to make sure your children get the sleep they
need:


  1. In the lead up to the new term, start
    introducing technology-free time in the evenings - ideally 60-90min
    before bed. Bedrooms should be technology free (including
    TVs).


  2. Gradually reintroduce earlier bedtimes - for
    pre-teens getting them into bed by 8.30pm, for teens (a tough one)
    ideally in bed by 9pm so there's no late night TV
    watching.


  3. Children should have a calming pre-sleep routine
    - reading, relaxing bath, milky drink, avoiding over-stimulating TV
    or computer games.


  4. Talk to your child about any anxieties or
    worries about going back to school, encourage yoga or meditation
    (repeating a calming word or breathing deeply from the
    belly).


  5. Bedrooms need to be sleep friendly - keep them
    cool, use aromatherapy oils (e.g. lavender) or maybe even a new
    duvet and blackout blind to make the room feel calm and
    relaxing.


  6. Make sure they are getting exercise during the
    day to encourage good sleep.


  7. Encourage good nutritional habits - cut back on
    sugars and stimulating drinks, lots of water to keep well
    hydrated.

Are your children little monsters or angels when
it comes to going to bed? Share your bedtime tales with us on
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