Parents' Page - Sleep
This month's theme is Health and Activity, in the first week we will be looking at sleep. They will have some activities to do this week. Here is some information you might find helpful, if they start asking question.
Know How Much Sleep Does Your Child Need?
The amount of sleep your child needs changes as they get older.
· A 5-year-old needs about 11 hours a night
· While a 9-year-old needs roughly 10 hours.
· Your child's sleep may change when they become a teenager but they should be aiming for 9 hours.
Good Sleep Is Important for Physical and Mental Wellbeing.
A relaxing bedtime routine is one important way to help your child get a good night's sleep.
· Relaxation tips to help sleep
· Doing the same relaxing things in the same order and at the same time each night helps promote good sleep:
· A warm (not hot) bath will help your child relax and get ready for sleep.
· Keeping lights dim encourages your child's body to produce the sleep hormone, melatonin.
· Once they're in bed, encourage your child to read quietly or listen to some relaxing music, or read a story together.
Your Child's Bedroom
· Your child's bedroom should ideally be dark, quiet and tidy. It should be well ventilated and kept at a temperature of about 16 to 20C.
· Fit some thick curtains to block out any daylight. If there's noise outside, consider investing in double glazing or, for a cheaper option, offer your child earplugs.
Avoid Screens in The Bedroom
Tablets, smartphones, TVs and other electronic gadgets can affect how easily we get to sleep.
· Older children may also stay up late or even wake in the middle of the night to use social media.
· Try to keep your child's bedroom a screen-free zone, and get them to charge their phones in another room.
· Encourage your child to stop using screens an hour before bedtime.
Getting Help with Sleep Problems
If you've tried these tips but your child keeps having problems getting to sleep or sleeping through the night, you may feel you want more support. You can speak to your GP or health visitor to begin with. They may refer you to a child psychologist or another expert.