What’s on tonight: Wednesday, January 27

Lauren Heskin

Meet Irishwoman Carmel Snow, the Anna Wintour of the 1930s

IMAGE

kale and eggs
A midweek meal to whip up quick: Harissa chickpeas, kale and a fried egg

Meg Walker

Lili Reinhart reveals an imposter has been posing as her in interviews

Jennifer McShane

Cambridge Terrace
This period home in Dun Laoghaire with an impressive garden is on the market for...

Lauren Heskin

A new cooking show, Joan Didion and a self-help podcast: What’s on tonight, Tuesday January...

Holly O'Neill

Call to immediately enact legislation for extended Parental Leave

Jennifer McShane

Meet the new style codes of 2021

Suzie Coen

COVID guidelines
Shebeens and house parties: Why has following COVID guidelines become so difficult?

IMAGE

New study reveals we are able to ‘catch’ moods from our friends

Amanda Cassidy

How to get your child into a good bedtime routine


by Grace McGettigan
13th Nov 2018
Bedtime

With the darker night in firmly in place, it’s time to get the little ones into a good bedtime routine. Early nights are essential for a child’s physical, mental and emotional health; but getting them to bed can be tough. There is a solution, though. The Sleep Council and the Children’s Sleep Charity released guidelines for parents to establish a healthy bed-time routine for their kids.

Vicki Dawson, CEO and founder of the Children’s Sleep Charity said, “Sleep isn’t taken seriously enough by most people. If children were getting less food than they needed to function well, people would be horrified. But when it comes to sleep, we seem as a nation to be very accepting of sleep deprivation.” She added, “Sleep deprivation can have serious consequences for mental, physical and emotional health.”

Related: The politics of parental sleep

Research at the University of Houston found inadequate sleep can cause children to feel more negative emotions; even contributing to depression and anxiety. The study, which was carried out by clinical psychologist Candice Alfano, shows how two nights of poor sleep can make children less reactive to positive experiences; and less likely to recall details about these positive experiences later. Alfano says, “Parents need to think about sleep as an essential component of overall health in the same way they do nutrition, dental hygiene and physical activity. If your child has problems waking up in the morning or is sleepy during the day, then their nighttime sleep is probably inadequate.”

Dawson notes how “Children thrive on routine; they can also meet their full potential more easily when they have had a good night’s sleep. When children become sleep deprived, it can lead them to be hyperactive, tearful, and find it difficult to concentrate in school,” she explains.

Young children need an average of 10 – 11 hours sleep per night to avoid mood swings and behavioural problems, while older children can manage with nine hours. What’s more, it’s important they have good sleep hygiene; a variety of practices necessary for improved sleep quality and full daytime alertness.

To help you and your family establish a healthier bedtime routine; the Sleep Council have issued these eight, easy tips:

Bedtime routine

  1. If bedtime has got later and later, you need to start to gradually move your child’s bedtime forwards by 15 minutes every three nights.
  2. Implement a good routine one hour before bedtime. Dim the lights and encourage restful hand-eye coordination activities such as jigsaws, colouring and craft type activities.
  3. Set a consistent wake-up time each morning. Open the curtains straight away, and if possible get outside for half an hour to help to reset your child’s body clock.
  4. Avoid screen activities for an hour before bedtime as this can suppress the sleep hormone melatonin.
  5. Keep the bedroom at a comfortable temperature of around 16 to 18 degrees.
  6. Explain the importance of a good night’s sleep to them.
  7. Encourage regular exercises, such as outdoor play, bike rides, walks or sport.
  8. Make sure the bed is comfortable and that it is still big enough for growing children.

 

Photo: Picsea, Unpslash

Also Read

boxset alone
UNCATEGORIZED
Things Fall Apart: Living alone can be lonely, and then suddenly it’s not

When Liadan Hynes’ marriage fell apart she had to work on...

By Lia Hynes

UNCATEGORIZED
Margaret E. Ward

Her extensive media background gives Margaret E Ward’s company the...

By IMAGE

The Pitch
UNCATEGORIZED
Last night we heard from Ireland’s leading female self-starters. And the winner of The Pitch is …

After two months, hundreds of entries and weeks of deliberation,...

By Erin Lindsay

HUSTLERS
UNCATEGORIZED
INTERVIEW: Writer-director Lorene Scafaria on the making of Hustlers

The film earned over €1 million at the Irish box...

By Jennifer McShane

UNCATEGORIZED
#IMAGEinspires: The Apps Digital Experts Can’t Live Without

Apps. Yes, there are a gazillion out there in the...

By Jeanne Sutton

UNCATEGORIZED
Coppa

Gallery caf’s can be hit and miss but relative newcomer...

By IMAGE

UNCATEGORIZED
My Sons (And Yours) Could Be Future Perpetrators Of Abuse

It matters way more what we tell our sons about...

By Sophie White

UNCATEGORIZED
Editor’s Welcome: The December issue of IMAGE Magazine

As 2018 draws to a close, we find ourselves on...

By Lizzie Gore-Grimes