As summer holidays approach, many parents struggle with getting their children to settle at bedtime. The lack of school commitments and the excitement of summer often lead to children experiencing ‘FOMO’—fear of missing out—which makes a 9pm bedtime less appealing.
Consistency is Key
A consistent bedtime routine, such as the classic bath, book, and bed sequence, is highly effective. When performed at the same time each night, this routine becomes familiar and helps eliminate resistance. Tailor this tradition to fit your family’s lifestyle and enjoy the quality time it provides.
To make bedtime enjoyable, incorporate fun elements like toys in the bath and allow your children to choose their favourite books. If children find the routine dull, they are less likely to cooperate. Remember, humans thrive on routines, so maintain consistency in whatever approach you adopt.
Create the Right Environment
A comfortable sleeping environment is crucial. Ensure your child’s bed and mattress meet their needs, considering factors such as mattress comfort and sufficient space. Preferences vary; some children might prefer a single pillow while others enjoy multiple layers of comfort.
If your child seems uncomfortable but cannot articulate why, evaluate these aspects to identify potential issues. Communicate with your child to understand their preferences and make adjustments accordingly.
Dispel Any Fears
Many children fear being alone, especially in the dark. If your child is afraid of the dark, consider using a night light to alleviate their anxiety. A comfort object, like a special blanket or soft toy, can also provide reassurance and help them sleep peacefully.
Open communication is essential here. If your child has serious objections at bedtime, encourage them to express their concerns. Understanding their fears will enable you to address and resolve them effectively.
Limit Screen Time
Though it may be tempting to let your child use screens close to bedtime, avoiding this can prevent sleep issues. Research from Bed Kingdom indicates that 33% of young children who use screens at night struggle to fall asleep before midnight. Conversely, two-thirds of children in screen-free bedrooms fall asleep by 9pm.
Avoiding gadgets before bed will make the transition back to school routines smoother and reduce morning struggles.
The Bedtime Story
Reading bedtime stories can make bedtime appealing and calming for children. These stories not only spark their imagination but also create a soothing end to the day.
Consider involving your child in choosing the story, making it a special part of their nightly routine. This engagement can foster a love for reading and provide an opportunity for bonding.
Bedtime stories are a wonderful way to keep your child engaged in learning during the holidays.
Eliminate Noise
Summer often brings more outdoor activities and noise, which can disrupt sleep. If your child is sensitive to noise, try using noise-cancelling headphones or a white noise machine to create a quieter environment. A fan can also help mask external sounds.
Additionally, implementing a bedtime routine that includes quiet time before sleep can help your child wind down and prepare for rest, reducing the impact of external noise.
Encourage Self-Settling
Encouraging your child to self-settle can foster independence. Gradually increase the distance between you and your child at bedtime, moving from sitting on the bed to the doorway over several nights. This method requires patience and consistency but can help your child become less reliant on your presence to fall asleep.
Teaching self-settling skills also allows you more time for your own evening activities and prevents future sleep-related issues.
Keep the Bedroom Cool
Summer heat can disturb sleep, making it essential to keep your child’s bedroom cool. Remove unnecessary blankets, open windows, and turn off non-essential electronics. A fan can be particularly useful.
Check the room temperature periodically to ensure it remains comfortable throughout the night. Consider using lightweight bedding and breathable fabrics to help maintain a cool environment.
Ashley Hainsworth of Bed Kingdom advises:
“Remain confident in your efforts this summer. Your assertiveness significantly influences your child’s response. Every child is different, so if one method doesn’t work, try another. Achieving bedtime success is possible for everyone; it often requires trial and error to find what works best for your child and parenting style.”
