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Back to School Sleep

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There’s a lot to think about in the run-up to the start of school term, from buying uniform to stocking up on new stationery. But one of the most important things is getting back into a good sleep routine. Getting back into a sleep routine for the start of school term might seem like a bit of nightmare following a summer of days out and sleepovers. Keep reading to find out why your children should be prioritising their sleep and top tips to beat those bedtime battles. 

Why is sleep so important for children?

Sleep is essential to your children’s performance at school. After a good night’s sleep, children are more likely to have an improved mood and better ability to focus. The more deep sleep they get the better as this is when the brain processes information and helps them remember and learn.

How much sleep does your child need?

The amount of sleep your child should have depends on their own individual needs, but as a rough guideline, The National Sleep Foundation suggest the following hours of sleep:

  • Preschoolers (ages 3-5) require 10-13 hours of sleep
  • School age children (ages 6-13) require 9-11 hours of sleep
  • Teenagers (ages 14-17) require 8-10 hours of sleep

Sleep Environment

Back to school is a great time to look at a child’s sleep environment to ensure it is a relaxing space for sleep and free of distractions. There are some key components to look at when making changes to a child’s sleep environment:

Darkness: The bedroom should be as dark as possible. Blackout curtains or blinds do the best job at eliminating outside light. Otherwise, try a sleep eye mask.

Temperature: An environment that is too warm can keep your child awake. Many experts say the ideal temperature for the bedroom is 16-18°C (60-65°F).

Bed: Their bed should be kept for sleep only. Encourage your child to do homework, reading, and other activities in another room in the house, or a designated area of their bedroom if there is space.

For more information about creating the perfect sleep environment, check out this blog post.

Bring back a bedtime routine

Having a consistent bedtime routine helps signal to the body and mind that it’s time for bed. A good bedtime routine could include:

  • Taking a warm bath or shower
  • Reading a book
  • Colouring
  • Mug of Sleep Well
  • Simple stretches
  • Bedtime yoga

For more sleep tips, download our Good Sleep Habit Guide.

Sleep FAQs

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We were proud to work with Dr Hillary Jones recently to be featured in his Live to 100 magazine which is available through news outlets across the UK as well as online (click here for latest edition).  Working with our sleep expert Dr Neil Stanley, we pulled together this sleep FAQ and were keen to share it with you here.  Hope it helps you sleep well.

 

  1. In what way can the quality of my sleep affect my health?

More than half of Britons say stress or worry keeps them awake at night, and a third of adults in the UK have taken medication in an attempt to relieve sleeping problems.  A third! However, the cost of all those sleepless nights is more than just bad moods and a lack of focus. Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes. Sleep debt is such a huge issue in today’s society due to our “always on” lifestyles and people are now waking up to the benefits of a great night’s sleep.

 

  1. What are the main factors that can disrupt my sleep?

Take a look at your lifestyle to see if there are things that may be causing your sleep disruption.  These could be your diet, exercise patterns (or lack of exercise) and your sleeping environment.  Is your room too hot or too cold? Do you have a partner that disrupts your sleep? Are you stressed and find that your worries are stopping you from nodding off? Then consider your sleep schedule.  Ideally you would enjoy a regular relaxing bedtime routine that allows your mind to unwind and you will be going to bed and getting up at the same time, even at the weekends.

 

  1. How many hours of sleep should I be getting per night?

The Sleep Council says the recommended sleep for 18-65 year olds is seven to nine hours a night.  Some people need more, some less.  The real sign of whether or not you are getting enough sleep is if you feel tired in the day. Worryingly, the average UK person is under sleeping by at least an hour a night.  We’re a tired bunch and it’s really impacting our health and wellbeing!

 

  1. What measures can I take to make sure I’m getting the right amount of sleep every night?

There isn’t a one size fits all solution to sleeping.  Find out what works for you and try to establish a bedtime routine.  These three key elements will really help you get your eight a night:

 

  1. A Quiet Mind

The number one essential for getting to sleep is a quiet mind. If you find yourself tossing and turning at night with a head full of worry, get up and only go back to bed when you feel tired. Try writing down what is worrying you in a journal before bed to give your mind permission to switch off and pick things back up in the morning.

 

  1. A Relaxed Body

Try to find ways to help you relax in the evening.  It could be by enjoying a warm milk drink, having a long soak in the bath or by snuggling up with a great book.  Trying deep breathing practices can also help you relax and prepare your mind and body for sleep.

 

  1. A Bedroom For Sleeping

The bedroom should be a sanctuary reserved for sleep.   Somewhere not too hot or cold – the ideal temperature should be around 16-18°C (60-65°F). Your bedroom should be pleasant and relaxing with fresh air and blackout curtains.  Invest in a high quality and comfortable bed and go for the biggest one you can fit in your bedroom.

 

  1. Recently, I’ve been struggling to fall asleep. What can I do?

One of the most important things you can do is to establish a regular, relaxing bedtime routine. When we were younger most of us had an established bedtime routine.  Now, many of us work late and fall into bed far later than planned, with no thought for a bedtime routine. Creating this sleep routine will signal to the body that it is time for sleep and will allow you to put the stresses and worries of the day behind you.  What you do just before you go to sleep directly affects the quality and duration of your sleep.

 

  1. Does what I eat and drink throughout the day affect the quality of my sleep?

We know that certain foods and drinks can interfere with sleep, the most obvious ones being caffeine and alchohol. A heavy meal close to bedtime may make you less comfortable when you settle down for your night’s rest. At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full. Enjoying a light meal a good few hours before you plan to sleep should set you up for the best chance of getting a good night’s rest.

 

  1. Is napping during the day disrupting my sleeping schedule?

Whilst naps will never make up for a poor night’s sleep, a short nap of just 20-30 minutes can help pep you up, both improving your performance and reducing the number of mistakes you’re likely to make during the day if you’re overtired. Psychologically, a nap also feels like a ‘treat’, providing much needed respite from a stressful day and improving your overall sense of wellbeing.

However the best way to get a good night’s sleep is to be awake during the day.  It sounds obvious but sleeping in late and excessive napping will play havoc with your sleep patterns.

 

  1. Are there any products available on the market that can help me have a better night’s sleep?

Sleep Well is made from three simple and nutritious ingredients associated with a good night’s sleep: pure wholesome Jersey milk, honey and valerian.  Because of its relaxing ingredients, Sleep Well helps to calm you down. It’s perfect for those nights you really need to sleep but your brain won’t switch off. Drinking Sleep Well thirty minutes before you want to sleep can help you wind down and have a restful night.  Delicious drunk warm or cold, Sleep Well is available in handy 200 ml ‘sip and sleep’ cartons.

Buy Sleep Well here…

Back to school sleep

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Getting back into a sleep routine for term-time might seem like a bit of an uphill struggle following a summer of late nights, holidays and days out. But it doesn’t have to be.

 

Why is sleep so important for children?

Children need more sleep than adults – an average of 10 hours per night.  Primary school children will need closer to 11 and teenagers slightly less. Sleep is incredibly important for a child’s mental and physical development. The more deep sleep they get (scientifically known as slow wave sleep) the better.  This is when the brain processes information and helps them remember and learn. Lack of sleep can lead to irritability and mood swings, behavioural problems including hyperactivity and cognitive problems.  These not only impact their ability to learn in school but can also prove distracting for classmates.

 

Back to school sleep routine

Days without structure can play havoc with sleep routines.  It’s therefore advisable to start getting stricter with bedtimes and morning wake up calls a week or so before they pull on their school uniform for a new year. The best way to get your child back into a sleep routine is with a steady transition.  Slowly reduce the amount of time they can stay up by 10-20 minutes a day until they’re back to normal. Avoid waiting until two or three days before school resumes!

It’s also important to have ‘wind down’ time where toys and electronic devices are packed away.  Create time for a bath, a warm milky drink and a night time story for younger ones.  Having this sleep routine is brilliant for helping a child relax and get ready to sleep well. The bed should be really comfortable and welcoming too.

 

With this in mind, here are our Sleep Well top tips for a great term time sleep routine:

 

Encourage regular exercise

Outdoor play, bike rides and trampolining are all great. Even ten minutes exercise a day can help children sleep better at night.

Avoid caffeine and sugar

Avoid products with caffeine and a high sugar content where possible. Don’t forget, chocolate contains caffeine so check the ingredients label.

Have a bedtime routine

Try and get into a regular bedtime routine.  Doing things in the same order each night before bed really helps programme the brain that it’s time for sleep.  A bath, bedtime drink of warm milk, brushing teeth then settling down for a story or to read is perfect.

Remove ‘devices’

Make sure the bedroom is a tech-free zone.  You’ll reduce distractions and exposure to ‘blue light’ which impacts melatonin production (the hormone your body produces to make you feel sleepy). If that’s not possible, try zoning the bedroom into sleep and play areas.

Create a restful sleep environment

You want a room that is dark, cool, quiet, safe and comfortable. Have a read of our blog post, The Ideal Sleep Environment for tips on how to do this.

Invest in a great bed

Make sure the bed is comfortable and supportive – so no springy mattresses! Just as importantly, make sure the bed is big enough.  Your child will seem to be ever-growing and the last thing you want is them cramped up at night.