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Back to School: 5 Bedtime Tips

Chapters

1. Soothe their fears

2. Routine

3. Have a conversation

4. Avoid certain foods

5. Manage screen time 

6. Sleepwalking?

 

Is your child struggling to sleep in the run up to September? These five easy-to-follow solutions are all you need to ensure they have a good night’s rest.

 

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👉  Tip #1: Soothe their Fears 

 

Just like fear and anxiety keeps adults up at night, students struggle to sleep when they are scared. This fear could be of the dark, nightmares or anxiety about going back to school. 🤯 

 

Talking to children about what scares them and then soothing their fears will help them fall asleep peacefully. 

 

Disregarding them as imaginary will only further disturb their sleep.   

 

Some ways parents can help kids is avoid watching scary movies or reading creepy books before bedtime. Instead parents can encourage children to practice soothing bedtime routines which are mentioned below.

 

 
 

👉 Tip #2: Routine 

 

Performing certain routines before bedtime can help both adults and kids create a strong sleep association. Here are some simple ones:

 

❇️  Encourage kidss to tidy their room and make their bed before sleeping. This way they have ‘created a comfortable space’ to fall asleep. 

 

❇️  Read them a bedtime story or let them listen to soothing music before bed. 

 

❇️  Practising just a few minutes of meditation with kids can help them clear their mind and fall asleep. 

 

❇️  Encouraging kids to journal their thoughts, especially gratitude, is a great way to put an end to the day, which is sure to induce sleep. 😴 

 

Agreeing on and sequencing a sleep routine – “brush your teeth, wear your pyjamas, cuddle, sleep” is the best way to give students control over their sleep routine! 

 

 

👉 Tip #3: Have a conversation 

 

It’s not just the physical fear of being harmed that can keep students up at night. Some children can feel unsettled because something is weighing on their mind. 

 

A test the next day might be stressing them, maybe they are being bullied in school, having trouble making friends or experiencing their first love. ❤️

 

Kids are also very sensitive to their surrounding relationships – so if parents are going through a rough patch it can make students restless before sleep.

 

Another reason why some children become unsettled during bedtime is because they want attention from their parents. That quick goodnight tuck in and kiss might not be enough for them, so they prolong bedtime on purpose.

 

The best way parents can help in these situations is by giving children enough time for a conversation. 🗣 

 

Kids will then take this opportunity to talk about what is bothering them or have the joy of sharing their day with their parents. Either way good mental health will help them fall asleep more readily!  

 

 

👉  Tip #4: Avoid certain foods 

 

While a hot chocolate might be a great Christmas treat before bed, on a regular basis it can disrupt childrens’ sleep cycle! Other foods that make the body alert instead of letting it wind down are ice-cream, cheese, chips and even a spicy curry! So it’s best for kids to avoid these foods before bedtime. ✊    

 

 

👉 Tip #5: Manage screen time

 

One of the bad effects of technology is that the light that screens radiate inhibits the production of melatonin and serotonin – the body’s sleep hormones. So parents should make sure kids are off-screens at least two hours before bedtime. 

 

That way their body can avoid digital overwhelm and fall asleep naturally. 💪   

 

 

What does it mean if your child sleepwalks? 🤔 

 

Sleepwalking means kids are stuck between being asleep and being awake.

 

They might move out of bed, talk and even have their eyes open but they are unable to respond to cues of the present moment, as they are still half asleep! 😴

 

Sleepwalking is common among children –  almost one third of them sleepwalk, usually between the age of four and eight. Though most eventually grow out of it. Sleepwalking doesn’t necessarily correlate to deep psychological issues. It also happens to healthy children.

 

Sleepwalking can also be triggered by illness, a family history of night terrors or if children are exhausted or worried. If your child sleepwalks, make sure your home is safe for their movement. 🤝   

 

 

For academic success, students need a fresh mind that comes with a good night’s rest! So at GoStudent we provide full academic support to students so parents can make the time to ensure students are well rested. Book a trial session with us here! 🚀 


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