We all know how important sleep is for keeping us happy and healthy. It’s also a crucial part of a child’s development, which is what makes getting enough sleep so important.
The key to good sleep is establishing a consistent routine, which means going to bed at a consistent time. Make sure your child’s brain is well-rested and ready for a day at our prep school in Devon with our bedtime tips.
The Importance of a Good Night’s Sleep
Achieving a good night’s rest is vital for children. Rest forms a large part of a healthy routine and is an imperative element of your child’s well-being.
There are many ways in which a good night’s sleep benefits children, including:
- Improved memory
- Greater attention span
- Support for physical development
What Time Should Children Go To Bed?
In reality, the time that children go to bed isn’t as important as the total hours of sleep they get throughout the day, including naps for younger ones. However, school routines often mean getting up at a certain time, so having a set bedtime ensures children still get the sleep they need.
How much sleep your child needs depends on their age; young children need more sleep than those a little older. Assuming children need to start their morning routine at 07:00, here are some suggested bedtimes based on generally recommended hours of sleep:
| Age | Recommended Hours of Sleep | Bedtime (waking at 07:00) | Nap Times |
|---|---|---|---|
| 3-5 | 11-13 | 19:00 – 21:00 | 1 hour a day |
| 5-9 | 10-11 | 20:00 – 21:00 | |
| 10-14 | 9-10 | 21:00 – 22:00 |
Note that the bedtimes above are the time when children should start drifting off, not when the bedtime routine begins. Bedtime routines can really help with sleep, so you may want to consider starting their bedtime an hour earlier to make room for this.
Tips for Helping Children Sleep on Time
It is normal for children to struggle with sleep, especially at a young age. However, there are some steps you can take to promote healthy sleep.
Bedtime Routine
Having a consistent bedtime routine is one of the very best things you can do to help children fall asleep.
Set aside around 30 minutes to an hour before bed where there will be no energising activities like playing or watching TV. Instead, encourage calming things such as having a bath, putting on pyjamas and reading a bedtime story.
Try to keep your child’s bedtime routine as consistent as possible, even down to finally saying goodnight in the same way. Doing this not only helps young children understand that it’s time for sleep, but it also helps their circadian rhythm develop and support more comfortable sleep through the night.
Provide Reassurance
Young children are sometimes scared of being left alone in the dark, which can impact their sleep. Offering positive reinforcement enables you to reassure your child that they are safe at bedtime.
If your child wakes up or can’t sleep because of fear, keep them in their bedroom. Letting them walk away and wake up further can reinforce the behaviour of getting up. Instead, it can reassure them if you sit in the room while they drift off, gradually moving further away until you are out of the room.
Remember to offer plenty of praise whenever your child shows good sleep habits, such as going to bed with little fuss or sleeping through the night.
Minimise Light & Sound in the Bedroom
It can feel obvious, but maintaining a dimly lit room for your child is a crucial factor for supporting good-quality slumber. It’s also important to have the room as quiet as possible to reduce stimulation at a time of rest and to reduce sleep interruption.
If your child struggles with the dark, having a dim nightlight can be of help. Make sure the light emits warm, soothing tones rather than harsher blue light that can interfere with our ability to sleep.
Light interference is one of the main reasons we need to prevent screen use at least an hour before bed to promote good sleep. The blue light from smart devices and TVs is a massive sleep barrier due to the fact that it suppresses melatonin levels and elevates levels of stimulation.
Consider Their Diet
Hunger and thirst are common excuses made by children for getting up in the night, so it can help to consider these as part of your evening routine.
If a child feels hungry at bedtime, it can affect how smoothly they fall asleep. Therefore, try to ensure they eat sensible, satisfying evening meals around 2-3 hours before bedtime.
If your child often asks for a drink in the night, consider making this part of the bedtime routine to make sure they have enough before bed.
With a bit of careful planning and plenty of patience, it’s possible to have a wonderful bedtime routine that leaves everyone feeling relaxed and refreshed ahead of the day.
