Starting school can be a huge milestone for your little one – and for you as well! There's a lot of excitement when preparing for school, from new routines, new uniforms and generally making sure everything is ready (and named)! And, while you're handling logistics at home, your little one is learning so many new things…not just phonics and writing but how to behave in assemblies and queue for lunch! It’s a steep, and tiring, learning curve for you all.
Because of all these new experiences, and things to learn, sleep becomes more essential than ever. Sleep supports growth in little ones, but is also vital for their physical and brain development! All those new germs that they will come across need a well-rested immune system so that it can be better at producing the proteins that protect against illness – the last thing you need is a poorly little one, early into their school career.
Arguably the most important role of sleep, however, comes in it’s vital role in brain function and development. If your little one does not sleep well, their brain can’t effectively process and store all the new information they’re learning during the day, effectively pressing save on the new information and safely transferring it from short term to long term, memory. If you would like to know more, we have a full blog post on why sleep is so important.
How to help your child get the sleep they need:
So, how can you help your child stay well-rested and ‘sleep ready’ for each school day?
1. Ensure they have a calm bedtime routine:
An evening routine, which is calm and the same every night is just as helpful for school-aged children as when they are smaller. Start by getting their wriggles out, having some quiet 1-1 time to reconnect and consider chatting about their day, to get rid of any worries which have been building up during the day.
After their bath, teeth etc, ensure you build in some quiet time right before bed too - this could be reading together or using relaxation techniques (from Relax Kids).
2. Encourage a warm bath or shower before bed:
This will help your little one relax and, also the drop in body temperature following the bath/shower biologically supports sleepiness too.
3. Be aware of what your little one is eating before bed:
This probably sounds obvious but avoid sugary treats close to bedtime. This can include drinks like a milkshake or hot chocolate or dried fruit which can seem like a good idea but can increase you little one’s energy. If your child wants a snack in the evening, opt for something sleep-friendly like plain yoghurt, or a low-sugar cereal.
4. Ensure they have a calm sleep space:
Try and ensure your little one’s room is as calm, dark and free from distractions as possible as this can make it harder for little ones to switch off. Ensure their room is as cozy as possible too – so they can link their room with calmness and sleep. The right bedding can make a big difference here – soft, breathable fabrics help regulate temperature and create a comforting, snuggly environment. Choosing textures and designs your child loves can also make bedtime feel like something to look forward to – Night Lark Coverless Duvets have a range of colours and designs available for children, they also don’t require covers, and you can pop the whole thing in your washing machine at home!
5. Encourage physical activity, but not too close to bed:
Children need to burn off energy and it can be surprising how little time they get to do this at school, especially in the colder months. Try to fit in some time outdoors after school, but keep it well away from bedtime!
6. Try not to over-schedule after school time:
Starting school can be exhausting in itself so and the autumn term can be full of school events and the run-up to Christmas. Try to avoid filling afternoons with activities and allow time for rest and quiet play to help prevent overtiredness from building up.
If your child is struggling with sleep, you’re not alone — and support is available. We work with families of children up to 10 years old. Feel free to book a free 15-minute call to chat with one of our consultants about what’s going on and how we can help.
