We all know how important sleep is – but when it comes to children, especially during the academic year, quality rest can make all the difference.
A well-rested child is sharper, more focused and better equipped to tackle the pressures of school.
So, before we jump into practical tips to help children sleep better, let’s first explore what science tells us about why sleep matters so much.
What is sleep?
Sleep is when the body undergoes a series of biological processes that maintain our physical and mental health. While it may appear like our minds are shutting down, our brains are highly active while we sleep.
Sleep is thought to consist of two distinctive states, rapid-eye-movement sleep (REM) and non REM-sleep. Generally, we all tend to cycle between these two states numerous times throughout our sleep. Both of these states have their benefits.
In REM sleep, brain scans reveal the brainwaves look similar to that of our brains when we’re awake. That’s because the brain is often engaged in complex processes of memory consolidation, emotional processing and brain development, as well as dreaming.
In non-REM sleep, more processes happen in the body. For instance, body tissues are repaired, bone and muscle are built, and the immune system is strengthened.
Sleep is the brain’s secret weapon
During sleep, the brain does more than rest. Research suggests it works like a cleaning crew, clearing away waste that builds up after a day of thinking and learning.
“A good sleep is like a mental reset,” says Performance Learning founder, Dr Tej Samani. “It helps the brain function at its best the next day, especially when it comes to focus, memory and attention.
“But when children don’t get enough sleep, this important process is interrupted, leaving them tired, distracted and mentally foggy. That’s why we’ve done the research to find 10 foolproof sleep tips for children, so that you don’t have to.”
Here’s our top 10 Performance Learning sleep tips for children to help them doze off faster and stay asleep…
1. Exercise
It’s believed that exercise reduces daytime sleepiness, so when children eventually go to bed they are more ready to go to sleep, improving the depth and quality of the sleep they get.
So yes, the “let them run around and tire out” tactic does actually work.
Exercise is helpful whatever time of day your children do it, too. Some research has suggested that late-night exercise can spike cortisol and other sleep-inhibiting processes, so it may be best to attempt light exercises, like yoga and stretching, in the hours before bedtime.
2. Good bedding
Your child’s comfort as they sleep is paramount. A high-quality mattress will alleviate any pain and allow them to sleep longer without interruption to REM and non-REM cycles.
Equally, breathable materials in duvets and pillows improve temperature regulation thereby improving the quality of sleep, too.
Cleaning sheets also reduce the presence of dust mites and allergens which can contribute to coughing and sneezing, which often disrupt sleep.
3. Keeping a consistent schedule
The body has a circadian rhythm, which is a 24-hour cycle that the body goes through in response to the light and dark.
So, waking up and going to sleep at the same time every day (including weekends) is great for helping children sleep as it tunes in to their body’s natural physiological processes.
And it might be best to cut out the naps, as these can cause the body to misalign with a child’s circadian rhythm, resulting in unnecessary wakefulness at bedtime.
4. Limit blue light
Looking at screens before bed can make it harder for children to fall asleep, as the blue light tricks the brain into thinking it’s still daytime.
This type of light comes from phones, tablets, computers and even TVs, all of which can interfere with their natural sleep rhythms.
The best option is to find a relaxing activity before bed, like reading, writing or having a warm bath. If your child likes to read, perhaps invest in a red or orange light for their bedside lamp.
5. Be tactical with dinner
While not all food affects sleep the same way, eating large amounts of fat, carbohydrates or sugar late in the evening can boost energy and make it harder to doze off.
One study showed that drinking and eating just before bed caused more people to wake up mid-sleep. Other research suggests that eating high-calorie to four hours before bed decreases the time it takes to fall asleep.
Foods containing sleep hormone, melatonin, and amino acid, tryptophan, can provide some helpful benefits for sleep. For example, walnuts, pistachios, cashews and milk provide these molecules known for helping children sleep.
6. Pre-bed bath
A warm bath about 90 minutes before bedtime can help children sleep better by lowering their internal body temperature, which signals to the brain that it’s time for bed.
This drop in temperature supports their natural sleep rhythm.
However, bare in mind that if the bath is too close to bedtime, they may not have enough time to cool down, making it harder to get comfortable and fall asleep.
7. Clean bedroom = better sleep
A study of over 1,000 people with insomnia showed that having a tidy room helps improve the quality of sleep.
For children, tidying their room before bed can be a calming routine that reduces stress and promotes better sleep.
Encourage your little one to fold clothes or clear clutter every night before bed to create a peaceful space for rest.
8. Meditation
Meditation helps children sleep by slowing their heart rate, reducing cortisol levels and creating brainwaves that promote relaxation.
How to do it? A simple breath meditation involves pressing the tongue to the roof of the mouth while inhaling, holding, then exhaling slowly.
Repeat this cycle four times with your child, and they’ll feel calm and (hopefully!) ready to drift off to sleep peacefully.
9. Journaling
One study on the effects of bedtime writing demonstrated that writing about one’s worries can help you fall asleep.
In terms of children, writing a to-do list for the next day is theorised to help them sleep faster compared to writing about completed activities.
So, encouraging children to plan their next day before bed can reduce anxiety and improve their ability to fall asleep.
10. The bed is for sleep
According to psychologists, working in bed creates an association of wakefulness with the place where you sleep.
Keeping your child’s study area separate from their bedroom helps their brain associate the bedroom only with rest and relaxation.
Try different sleep tips with your child to find what works best, helping them perform well and sleep more easily.
Enjoyed reading our 10 sleep tips for children? You can find other Performance Learning guides here, to help you support your child better at school and at home.
