With normality slowly but surely coming back to us, it’s time to set the perfect sleep routine that works best for you and your family. After the longest summer holidays that your child could ever wish for, it is likely that any form of routine you once had, has long gone by now.
Sleep experts suggest that certain amounts of sleep are needed depending on our age. For children who are of nursery and primary school age, a recommended amount of 9 to 11 hours of sleep is ideal. As your children grow into teenagers, 8 to 10 hours is perfect. Whilst 7 to 9 hours of sleep is suggested for adults.
Getting the recommended hours of rest each night will allow your mind to relax and to help the body to restore its energy for the next day! It is also a great way for parents to ensure that your child is waking up feeling refreshed for a busy day at school, as well as monitoring any sleep problems that may be evident in your child’s life such as nightmares or breathing problems, in order to find solutions.
There are many ways to form a good bedtime routine which can help to create a balanced family life. However, each routine depends on the type of sleepers involved, as well as other external factors.
Creating a welcoming home environment is key to encouraging your children to go to bed early. Wall colours and lighting have great influences on our mood before we go to sleep, so ensuring that calming tones and shades fill a room will be helpful in setting the right mood.
Another good idea is to decorate a bedroom that reflects the style and interests of the sleeper. Themed children’s bedrooms are both fun to design and exciting to sleep in, so grab a paintbrush and get creative!
Understanding the way that you sleep and your usual sleeping position is beneficial in improving your current sleep quality. When buying a mattress is it important to recognize the pressure points which require more support as different types of mattresses are designed to cradle different parts of the spine and hips.
Memory foam mattresses are great for those who sleep in a side position, as the layers of foam mould to form the shape of your body to provide maximum comfort.
Whilst pocket sprung mattresses work better for front and back sleepers as the surface is usually a soft to medium firmness.
The size of the mattress can also impact how well you sleep. A king size bed is the best option when co-sleeping with your children, but as they grow up a single bed in their own room will provide them with a good level of independence.
Maintaining a similar routine each night helps to create a consistent sleeping pattern. Start by preparing for bed with a relaxing bath, brushing teeth and putting pyjamas on. Once your child is comfortable in bed, begin to read a bedtime story and avoid the use of devices before sleep. Other activities that can help your child to unwind before to sleep include; jigsaws, colouring or other fine motor tasks can help the brain reach a calm state of mind - even for the most energetic children! Sooner or later your little one will peacefully be drifting off to sleep.
What does your usual bedtime routine consist of?
