Getting enough good quality sleep is essential for children's growth, development and overall well-being. However, many parents and foster carers struggle with getting their children to sleep through the night. Disrupted sleep patterns can negatively impact children's behaviour, learning and mood. Read on for five proven tips to help establish healthy sleep habits and address common sleep problems in children of all ages. Whether you are a parent, foster carer, kinship carer or looking after a child in any capacity, these practical strategies can support the child in your care to sleep better.
1. Create a Consistent Bedtime Routine
Having a regular, predictable bedtime routine is key to promoting good sleep. Aim to follow the same sequence of quiet, calming activities like bathing, brushing teeth, and reading stories every night. This signals to a child's body that it's time to wind down for sleep. Stick to the routine during weeknights and weekends for consistency. Bedtime routines are especially helpful for children in foster care in London and other areas, as they provide comfort through familiarity even when environments are frequently changing.
2. Limit Screen Time Before Bed
It's best to avoid screen time like TV, tablets, and phones close to bedtime. The blue light emitted from screens overstimulates the brain, making it harder for children to relax and fall asleep. Have screen-free time for at least one hour before bed. This allows the brain to start transitioning into sleep mode. Limiting screens can be particularly beneficial for children in foster care who may be more prone to hyperarousal issues.
3. Make the Bedroom Sleep Friendly
Create an optimal sleep environment by keeping the bedroom dark, cool, and quiet. Blackout curtains or an eye mask can block light. A fan, white noise machine, or earplugs can mask distracting noises. Ensure the mattress and bedding are comfortable. Remove electronic devices and toys that could stimulate the brain before bed. A relaxing, sleep-friendly bedroom setting cues the child's body that it's time for rest. It's also important for your child's room to be the right temperature for comfortable sleeping. This is why during the hotter months I look at ways to keep our home cool.
4. Encourage Daytime Physical Activity
Children sleep better when they expend energy playing and moving during the day. Aim for at least 60 minutes of exercise daily, either structured sports/activities or free play outdoors. Physical activity helps regulate the body's sleep-wake cycles. Avoid exercise close to bedtime as this may overstimulate. However, calming yoga, stretching, or breathing exercises can promote relaxation at night.
5. Avoid Caffeine and Large Meals Before Bed
Caffeine from coffee, tea, soda, and chocolate can disrupt sleep if it is consumed in the late afternoon or evening. Avoid serving big meals close to bedtime, as digestion can interfere with sleep. However, a light snack like milk, cereal or turkey contains tryptophan that can aid sleep. Keeping diet and caffeine consumption in check during the day will set up better sleep conditions at night.
Using some or all of these tips can improve children's sleep and positively impact their behaviour, focus, academics, and mood. Be patient - it takes time for new sleep habits to take hold. Work together with children and tailor approaches to their unique needs.