How To Get Your Child Back Into A Bedtime Routine

That time of year is looming again. As the calendar flips over onto September, groans of discontent echo around the country as the nation's children get ready for the new school year.

For parents, the challenge lies in preparing kids and getting them back into a healthy routine; and that includes a regular bedtime.

But why do children require good sleep patterns? How much sleep do kids need? How can you help them to get the required amount?

This guide is designed to help get your children back into a good routine, whilst also highlighting the importance of sleep for kids.

A comfortable bed or appropriate sized bed can help to ensure your child gets the required amount of sleep; particularly important for maintaining performance levels at school.

The Importance Of Sleep For Children

During the summer holidays, children love to escape from the pressures of school and education. It's highly likely they'll have done a whole lot of running, playing and generally having fun. While that's all to be expected, now is the time when it's ideal to start reintroducing a sense of routine as they prepare for the new term.

One of the most important factors in establishing a healthy routine is in the amount of sleep a children get each night. With too little sleep, they can be irritable and grouchy, and when it comes to school, a lack of sleep can actually hamper their performance.

There are a number of reasons why children require a good amount of sleep. Some of the most common benefits of sleep for children are:

• Learning and education performance: Children who get the recommended amount of sleep perform much better at school than those who do not, according to research.
  
  
• Energy: Sleep is when the body recharges itself, restoring energy levels as you rest to allow you to perform the next day. This is vital for children, particularly when they need to get through the school day.
  
  
• Mood: As well as physical performance, sleep is vital in mood regulation, so it's important that children get an adequate amount of rest to avoid those troublesome tantrums.
  
  
• Behaviour: There is also a close link between sleep levels and behavioural patterns. Studies have shown that those children who sleep less are more likely to misbehave and be disruptive.

With these key benefits in mind, it's clear to see just why sleep is so important for children, especially where school and educational performance is concerned. But what is the right amount of sleep for your child?

How Much Sleep Do Children Need?

If you're wondering what time kids should go to bed, the answer will depend entirely on your own circumstances. Recommended bedtimes will vary slightly based on how long it takes to get ready in the morning, and how long the journey to school takes.

So, how much sleep do children need each night?

The optimum amount of sleep varies from child to child, but there are some general guidelines that should be followed.

For children between the ages of five and 11, it is recommended that they get between 10 and 12 hours of sleep per night. For older children, aged between 11 and 18, eight and a half to 10 hours is the recommended optimum sleep time.

How To Create An Effective Bedtime Routine

Bedtime can be chaotic, challenging and frustrating. There's no hiding from the fact that sometimes, children just do not want to go to sleep. But it's important that you emphasise the need for rest, and make their sleeping environment a place that allows them to get the best amount of sleep.

Some simple ways to make the bedroom a place that promotes good sleep include:

• Keeping the room dark, perhaps using blackout blinds or curtains to block out any natural sunlight.
   
• Maintaining a cool temperature, with plenty of ventilation and a through draft if the weather is warm.
   
• Ensuring your child wears comfortable and cool clothing to bed.

It is also important to set a regular bedtime, which allows your child to get the required amount of sleep for their age group. Going to bed at the same time and getting up at same time each day creates a routine that they come to know and expect. Starting this routine now will ensure they are ready to hit the ground running when the school term begins in early September.

For younger children, there are some steps you can take to ensure that bedtime is less stressful and to enable your child to get enough rest:

• Bath time: Before bed, try bathing your child, as this is a great way for the body to relax and unwind.
   
• Story time: Reading a story together with your child can also be therapeutic and promote relaxation.
   
• Comforter: Many children sleep better at night when they feel secure, so give them a comforter to help them not off. Common sleep aids for children include soft toys and blankets.
   
• Their bed: It's important that your child is comfortable at night, and a good bed can also be a place they enjoy being. Sleep stations can be particularly fun for young children, combining comfort and functionality.

For older children, there are different considerations to take into account:

• Technology ban: Many teenagers are into their gadgets and games consoles, or are constantly glued to mobile phones, but the blue light given off by electronic screens can prevent sleep hormones being produced. Try a technology ban just before bedtime to prevent this from becoming an issue.
   
• Books: A much better way of promoting relaxation and encouraging your child to wind down before bed is with a book. Reading helps to relax the body, which makes it much easier to fall asleep.
   
• Comfortable bed: Children grow up quickly, so it's important that their bed is suitable for their size and age. Ensure it is a decent size for them to fit in and feel comfortable.

Getting your child back into a routine creates a sense of structure to their lives, and also leaves them knowing what is expected of them in terms of going to bed at night and waking up in the morning. Follow these steps to prepare your child for the new school year.