Charity, Action for Children, has
revealed that convincing children to turn off the television or
computer is more difficult than getting them to do their homework,
go to bed or take a bath. 

Girl and teddy

The survey, published in The Daily Telegraph found
that almost one in four mothers and fathers (23.1 per cent) have
difficulty controlling the time their child spends watching
television or playing on computers, tablets and phones.  

These results come in comparison to 17.5 per cent of
parents finding it difficult to get their child to bed. The
charity, has published a series of tips in response to the findings
to help with sleep to help parents get their child to 'unplug' from
their devices. 

Our Silentnight sleep expert, Dr Nerina is a big
advocate of technology-free time in the evenings. "An hour before
children go to bed, rule out any blue light" said Nerina. This
means no TV, tablets or mobile phones. The bedroom should be a
technology free environment.

Other advice from Nerina includes a calming pre-sleep
routine. Relaxing baths with lavender, a milky drink or reading are
great ways to help children wind down and feel ready for bed.

A sleep-friendly bedroom is also key to ensure your
child drifts off in a restful sleep. Clean bedding, possibly
lavender fragranced, can make the room feel very calming and

Dr Nerina added, "To help us to sleep we need a good
balance of the hormones serotonin and melatonin in our system.
Sending children off to school with a balanced lunchbox will help
to promote a healthy hormone balance. Things such as chicken,
cheese, tuna, eggs, nuts and milk are all high in serotonin and are
lunchbox friendly."

For more sleep tips from Dr Nerina, visit the Sleep Toolkit