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<\/p>\nABSOLUTELY nothing is improved by a bad night\u2019s sleep – especially not the first day back to school after a summer of lie-ins and late nights.\u00a0<\/p>\n
So if you\u2019re dreading getting your child up for class again, or if their term has started and it\u2019s already proving a nightmare rolling them out of bed, don\u2019t worry, all is not lost.\u00a0<\/p>\n
<\/p>\n
As part of The Sun's Beat The Back To School Bugs series – kicking off today – we're here to help you and your child ease into the new school year in the best possible shape, physically and mentally.<\/p>\n
From tackling nits to making nutritious packed lunches, clocking mental health issues early and knowing your way round childhood vaccinations, we have you and your family covered.<\/p>\n
For starters, that involves implementing a new sleep routine that works for you and for them, that is actually doable.<\/p>\n
It just takes a little planning and perseverance, and it\u2019s never too late to begin\u2026<\/p>\n
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\u201cNine days is the average time it takes for a post school holiday bedtime routine to stick,\u201d says Silentnight\u2019s sleep expert Hannah Shore.<\/p>\n
\u201cBut starting the routine a few days before school will still help.\u00a0<\/p>\n
\u201cBy introducing the routine early, your child\u2019s body will start producing the necessary chemicals and sleep-promoting hormones at the right time, making it easier for them to fall asleep and wake up for school.\u201d<\/p>\n
\u201cPeople often forget that children need a lot more sleep than adults,\u201d says Hannah.\u00a0<\/p>\n
<\/span><\/p>\n <\/span><\/p>\n <\/span><\/p>\n <\/span><\/p>\n \u201cWhile we only need seven hours, primary school children need around 10 hours of sleep per night.<\/p>\n \u201cThere are two types of sleep: deeper NREM and lighter REM.\u00a0<\/p>\n \u201cThe latter is great for learning and emotional processing, whereas the former is when growth hormones are released and the body recovers \u2013 both are needed for a child to get the best night\u2019s sleep.\u201d<\/p>\n \u201cIt's a good idea to start moving your children's bedtime and wake time – probably earlier than they have been going to bed and getting up in the holidays – towards their normal times in the days before school starts,\u201d says Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed.<\/p>\n \u201cThis avoids a shock to the system the day school starts when they will probably have to be up a lot earlier than they have been.\u201d<\/p>\n She recommends moving bed and wake times by around 15 to 20 minutes per day until you get to the ideal bedtime for your child.\u00a0<\/p>\n She adds: \u201cMake sure you move both their bedtime and wake time by the same amount.\u201d<\/p>\n<\/p>\n \u201cEveryone will have a completely different sleep routine, but the key is finding one that works best for you and your child and ensuring it includes winding down time,\u201d says Hannah.\u00a0<\/p>\n \u201cHaving a pre-bedtime routine ensures that children know bedtime is coming,\u201d adds Lindsay.<\/p>\n \u201cDoing the same things before bed in the same order can help prepare the brain and body for sleep.\u00a0<\/p>\n \u201cThis routine may involve stopping screens an hour before bed; doing a peaceful activity such as reading or a jigsaw; taking a bath or shower and then getting into pyjamas and brushing teeth before bed.\u201d<\/p>\n \u201cYou may have allowed them more screen time over the summer holidays to keep them entertained,\u201d says Lindsay.<\/p>\n \u201cHowever, with school restarting, it might be a good ideal to reinstate screen time limits on the number of hours spent on devices, as well as stopping devices automatically in the evening.\u00a0<\/p>\n \u201cIdeally, stop any screen time at least an hour before their bedtime.\u00a0<\/p>\n \u201cIf your child is still using a screen close to bedtime – parents can't win all wars! – then ensure they have night mode activated, which will reduce brightness and blue light that may disrupt sleep.\u201d<\/p>\n Devise cues so your child\u2019s brain knows it\u2019s time to get ready for bed.\u00a0<\/p>\n \u201cEnvironment is really important for sleep and lights should be dim or ideally switched off in the bedroom to tell the body it\u2019s time for bed,\u201d says Hannah.<\/p>\n \u201cThe key is to make sure your child is comfortable in the setting they\u2019re sleeping in \u2013 is the temperature ok (it should be around 18C)? Is it dark enough? Is the bedding comfortable?\u201d<\/p>\n There\u2019s no point strictly adhering to a sleep routine if it\u2019s obviously not working for your child.\u00a0<\/p>\n \u201cThe most important tip \u2013 not just with sleep routines \u2013 is to not overdo it,\u201d says Hannah.<\/p>\n \u201cEase your child into their new routine, make small changes to see if they work and, if they don\u2019t, try something different.\u00a0<\/p>\n \u201cThe best sleep routines aren\u2019t a chore \u2013 find something that works and fits into yours and your child\u2019s lifestyle.\u201d<\/p>\n \u201cTeens get a bad reputation when it comes to sleep, but they are tired and grumpy for a reason,\u201d says Hannah.<\/p>\n \u201cOur circadian rhythm controls our sleep\/wake cycle and everyone\u2019s slightly different.\u00a0<\/p>\n \u201cFor teenagers, this means they\u2019ll go to bed later and wake up later.<\/p>\n \u201cThe school day, however, doesn\u2019t account for this and teens will have to get up much earlier than they\u2019re ready to, impacting their overall physical, mental and emotional health.<\/p>\n \u201cIt\u2019s important that we allow teenagers to make up for this lack of sleep on the weekend, to soften the impact.\u201d<\/p>\n Lindsay adds that children aged 14 to 17 years need between eight and 10 hours of sleep.\u00a0<\/p>\n For teens especially, a shot of daylight can help get them in the swing of things.<\/p>\n \u201cOn a school day, a good tip to make sure a teen feels ready for the day is by incorporating morning daylight into their before-school routine,\u201d says Hannah.<\/p>\n \u201cYour body stops producing melatonin – the hormone that promotes sleep – in the morning light and it\u2019ll help you feel more awake and ready for the day ahead.\u201d<\/p>\n Just standing in the garden while eating some toast counts!<\/p>\n Involving the kids and making them feel accountable and responsible will help.<\/p>\n \u201cSpending some time as a family discussing bedtimes and wake times, as well as when screens will be stopped, is a great start,\u201d says Lindsay<\/p>\n \u201cIf everyone is on the same page, it makes sticking to the rules much easier.\u201d<\/p>\n![](\"https:\/\/www.thesun.co.uk\/wp-content\/uploads\/2023\/09\/NINTCHDBPICT000836830419.jpg\")
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3. Start with staggered bedtimes<\/h2>\n
4. Focus on \u2018winding down\u2019 time<\/h2>\n
5. Manage tech use<\/h2>\n
6. Bedroom set up is vital<\/h2>\n
7. Be flexible<\/h2>\n
8. Understand what your teen is dealing with<\/h2>\n
9. Go outside<\/h2>\n
10. Keep the routine on track<\/h2>\n
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