How to Help your Children get a Good Night’s Sleep
Getting a good night’s sleep isn’t always easy for youngsters.
With lockdown causing havoc on daily routines, your little one’s sleep pattern might have gone out the window. Throw in the fact that clocks have changed, and you could be trying to fix a seriously-disrupted routine.
But don’t worry. With my tips and recommendations, both you and your kids can wave goodbye to restless nights…
Why kids might have a bad night’s sleep
Sometimes, a bad sleep routine can feel like it can come out of nowhere. But if the problem persists for more than just a night or two, it’s likely there’s a reason behind your child’s poor sleep. Here’s a few common offenders…
Lockdown stress or a change in routine
When schools reopened in March, kids had to suddenly adjust to a ‘new normal’. And with masks in classrooms and social distancing rules, it’s a lot for kids to take in.
The changing rules and requirements can be stressful for kids, which can have a knock-on effect on their quality of sleep.
When the clocks went forward, we had one hours less sleep. And while we reset our alarms to adjust, resetting our sleep routine isn’t always as simple. It can take time for little body clocks to feel sleepy at the right time, leaving them restless in bed.
Change in diet or mealtimes
What food we eat (and when we eat it) can affect our sleep schedule. Sweet snacks before bed can cause a sugar crash during bedtime, which triggers certain hormones that wake us up.
Not enough daylight or fresh air
Many activities are now only permitted outdoors. Which is all well and good – but when the weather takes a turn for the worse, we’re stuck indoors. Fresh air is great for tiring out little ones, so staying indoors means kids might have heaps of unspent energy keeping them up at night.
Bedroom distractions or dust
Light, dust, or noise can seriously impact kids’ sleep. For a restful sleep, it’s best to have a dark and peaceful room, without any dust or mites that could trigger allergies.
An uncomfortable bed
From a lumpy mattress to stiff sheets, your child’s bed could be holding them back from a decent night’s sleep. And if that’s the case, you’ve come to the right place to sort it out…
How to fix your children's sleep routine
Whether it’s a change in routine or a less-than-cosy bed, here’s how to fix your little one’s sleeping pattern for good…
Banish screens before bedtime
LED lights transmit blue light, which can disrupt sleep patterns. So that means tablets, TVs, and mobile phones are the enemies at bedtime. Ask your little ones to hand over any gadgets an hour or so before bed to help them nod off easily.
And with a high sleeper bed, you can prevent your little one from watching TV when they should be snoozing. You can pop the TV in the space underneath the bed – so there’s no chance of any post-bedtime viewing.
Stick to soft and breathable bedding
Quality cotton, bamboo, or linen materials are best for bedding. As they’re light and breathable, your little one won’t get overheated or sticky during the night.
The Panda London Bedding Set ticks every box. Made with hypoallergenic and high-quality material, kids won’t suffer with a sniffly nose or allergies in the night. And with material that naturally wicks moisture and odour, your kids can enjoy a dry and comfy night’s sleep.
Upgrade the bed with a mattress topper
A lumpy or hard mattress can get in the way of a good night’s sleep. As it’s harder for kids to get cosy, it might take longer to nod off – which can mean your little one wakes up on the wrong side of the bed the following day…
That’s where mattress toppers come in handy – they’re the affordable way to upgrade kids’ beds and make them feel extra cosy.
With a hydro-foam layer, the Panda London memory foam mattress topper keeps kids both comfortable and cool at night. It’s highly breathable and super supportive, so there’ll be no complaints about an uncomfortable night’s sleep.
Don’t forget to team it with the matching memory foam pillow, too. With the perfect amount of support for little shoulders and necks, an achy neck won’t keep your youngster awake at night.
Read a book with your kids before bed
Reading a story before bed is great for easing your kids back into a good sleep routine. A good book transports them to a faraway fictional world, so they can easily switch off and drift into dreamland.
And once your little one is old enough, they can read themselves each night for half an hour or so. As reading tires out the eyes, they won’t spend as long trying to fall asleep.
With the bookcase bed by Julian Bowen (below), your little one will never be far from their favourite stories. Simply store their latest page-turner on the handy headboard shelf, and your little reader can neatly put it back when they’re ready to sleep.
Create a calm and clutter-free environment
A crowded and cluttered room can disrupt a peaceful sleep routine. From beeping toys to flickering gadgets, clutter can distract kids from drifting off peacefully. And a calm environment means a calm mind… at least for me, anyway!
Plus, clutter can be a nightmare for gathering dust – which can mean your little one stays up sniffling and sneezing.
To keep clutter at bay, this day bed from Parisot (below left) is ideal. With large underbed drawers, you can stash away anything that could distract or tempt your little one to stay awake.
Or, why not add a trundle drawer to your bed? With the CoolKids Superhero Tipi Bed (below right), you can add a roomy pull-out trundle door to stash away any distractions.
Shut out any light and noise
Since the clocks changed, the brighter evenings could be keeping your kids awake. Along with a disrupted body clock, the light could be shining through your little one’s curtains past their bedtime.
Since a completely dark and quiet room is best for falling asleep, try to block out any unwanted daylight or noise. Blackout blinds are ideal for shutting out any distracting light and sound.
Make a bedtime routine… and stick to it
If your little one is having a hard time nodding off, it could be tempting to adjust their bedtime or allow them to stay up a little while longer. But sticking to a firm bedtime is essential for getting an out-of-sync sleeping pattern back on track.
And with our range of fun or novelty beds, bedtime certainly won’t be a chore! Find a bed your kid loves, and you won’t have any issues asking them to head to bed…