As we head into March, it’s time for the clocks to go forward, and this is when we find the days getting longer, the nights getting shorter, and bedtimes getting harder–especially for those of us with young children.
When the clocks go forward an hour, it can seem like the warm evenings we’ve wished for all winter is a dream come true, but for some parents, it may seem more like a nightmare.
Getting your children to sleep can be a difficult task to begin with, but when the nights are light, it may leave them confused as to why it’s time to go to sleep. As such, the team here at Laud Sleep have shared their top tips on how to get children to sleep during the lighter nights.
We also spoke with sleep expert and psychologist, Dr. Sham Singh, Winit Clinic, who discussed the effects the lighter nights can have on our childrens’ sleep routine: “The shifting of daylight savings time coupled with days having longer evenings cause children not to sleep at their accustomed hours because their rhythm is misaligned with the present environment.
“This is because the internal body clock becomes out of sync with the fact that their bodies want sleep, and as children are still developing a sense of time, this makes things even more confusing as daylight still remains during nap hours”.
So, how much sleep do children need?
How much sleep your child needs depends on their age, but according to Kids Health, the recommended times are:
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Infants (0–3 months): 14–17 hours, including naps
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Infants (4–12 months: 12–16 hours, including naps
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Toddlers (1–2 years): 11–14 hours, including naps
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Preschool (3–5 years): 10–13 hours, including naps
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School-age (6–13 years): 9–12 hours
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Teens (14–17 years): 8–10 hours
As such, when the clocks change, it’s important to adjust routines accordingly to ensure your child gets the sleep they need. Dr. Singh said: “It may take a few weeks or months before most children can re-adjust their biological rhythms.
“The effects of lost sleep will begin to creep into children's mood and behavior, and even cognitive functioning, when the sleep deficit stretches over time.
“Irregularities tend to cause increased irritability, hyperactivity, and difficulty concentrating during the day”.
3 top tips to help children sleep
1. Create a dark, comfortable sleeping environment
Light shining through our windows makes for a difficult night-time routine, so creating a dark environment will help to tell your brain to relax.
But why do we sleep in the dark anyways? Darkness simply signals our brains to produce melatonin, a hormone that promotes sleepiness and regulates our body's circadian rhythm, otherwise known as our internal sleep-wake cycle.
Exposure to light can stop/slow down melatonin production, making it harder to fall asleep and stay asleep. For young children, it’s recommended to block out any light in their bedroom, using black-out blinds or curtains to conceal any light that may peek through.
Dr. Singh said: “Blackouts can be very effective in blocking out natural light as it tells the brain that now it's nighttime.
“Create a set routine for winding down, such as dimming indoor lights, and reading rather than other activities”.
As well as this, ensure they have a comfortable place to sleep by choosing the correct bedding, including your choice of duvet and pillowcases.
For children over the age of 3, bamboo pillows can be a good choice, as they are antibacterial and anti-allergy. They also include ventilation holes in the memory foam to help breathability and stop overheating–perfect for helping naturally hot sleepers have a restful night.
Finally, you could add a sleep diffuser to your child’s bedroom to help them sleep, as ingredients such as lavender and chamomile have calming and soothing properties. However, it’s important to never leave these in reach of your child, so place these at a height, such as on top of a tall wardrobe, to avoid any potential ingestion or hazards.
Making the right choices when it comes to our bedding is vital to having a good night sleep, and here at Laud, it’s our mission to make sure your nightly retreat gets the luxury treatment it deserves–no matter your age.
For more information on bedding mistakes to avoid, including guidance on purchasing and storing bedding, check out our blog.
2. Create a consistent routine
Creating a consistent routine for your children is an important part of their day-to-day life. This includes waking up, and going to sleep at the same time every day, and this will help to maintain the timing of your body's internal clock, and help you fall asleep and wake up more easily.
As well as this, a sleep routine has other benefits for your child besides helping them fall asleep easier, as they can also sleep longer, and wake up less often by signaling their bodies that it's time to wind down and prepare for sleep, fostering a sense of security.
By consistently following a routine, studies have shown that your children will learn to associate certain activities with bedtime, and can eventually learn to fall asleep on their own–something that is important as they grow older.
Some of these activities can include:
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Having a bath
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Brushing your teeth
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Switching off all electronics, such as iPad’s and TV’s, at least 30 minutes before bedtime
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Reading a story in bed, or singing a lullaby
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Or having a small evening snack before bed, such as yoghurts, crackers and a small amount of cheese, or a glass of warm milk – all offering a mix of vital nutrients
Dr. Singh commented: “It should also be remembered that parents need to stay patient during this transition because it may take about a week or even two for children to adjust completely.
“Most importantly, wake times should be exactly the same even on the weekends to make the reset on the body clock much more efficient.
“A robust structure, together with flexibility, can create a smooth transition without too much sleep disruption for kids trying to settle into the new schedule”.
3. Block out any disrupting sound
The lighter nights means staying out longer and enjoying the sun for many of us, however the outside noise from summer activities can disrupt your childs' sleep when it's bedtime.
To avoid any disrupting sound, white noise is a great solution. This helps with sleep by masking any background sounds such as dogs barking, talking, and traffic, and creating a more consistent and calming atmosphere that promotes relaxation.
It also reduces the brain's response to sudden noises, leading to falling asleep faster, and improved sleep quality. You can purchase white noise machines from many retailers.
