A regular bedtime routine is important not only
for children, but for all of the family - and a recent campaign by
the Book Trust highlights just that.


Bath Book Bed is the simple solution to sleepless nights from
Book Trust, to help families in the UK tackle what can be a
difficult task: bedtime. Supernanny Jo Frost and Peppa Pig's Daddy
Pig are fronting the campaign, helping to highlight the importance
of a great night's sleep for both kids and parents.


Silentnight's sleep expert, Dr Nerina Ramlakhan, is also a firm
believer in the Bath Book Bed routine.


She says: "Establishing a good bedtime routine is an integral
part of your child's development and helps to ensure they have a
great night's sleep. I would advise a bath, then into bed with a
book. Simple things like bathing your children, reading them a
bedtime story and making sure the room is a comfortable
temperature, are key to getting a good night's sleep. This will
result in your child being more alert, well rested and focused the
next day, which can boost their schooling and play."


If you're struggling to get your children to stick to a regular
bedtime, why not try to follow Dr Nerina's tips to help ensure your
child has a great night's sleep?


Technology-free


Research has proven that by having a constant
stream of light enter our eyes before we go to sleep, we are
actually telling our brains that we want to be awake. An hour or so
before children go to bed, rule out any blue light. This means no
TV, tablets, mobile phones or anything else like this. Your child's
bedroom should always be a technology-free environment to encourage
sleep.


 Regular bedtimes


The above study found that 57% of children don't
have a regular bedtime, but Dr Nerina argues that this is
important. She suggests sticking to a regular bedtime. An ideal
time for pre-teens would be no later than 8.30pm.


 Pre-sleep routine


The few hours before bed can be just as
important as actual bedtime. Create a calming pre-sleep routine for
your children with relaxing baths with lavender, a milky drink or
reading stories. It'll help them wind down and feel ready for
bed.


 Have a chat


One of the big reasons some children don't sleep
is worry. Talk to your child about any concerns they may have
before bedtime and encourage simple meditation by repeating a
calming word or by helping them with their breathing techniques,
like breathing deeply from the stomach. This should help ease their
worries.


 Sleep-friendly bedroom


Bedrooms need to be sleep-friendly, with a cool
environment. Freshly washed bedding, possibly lavender-fragranced,
can make the room feel calming and relaxing.