Phone number (term-time only) 01462 811486
A good bedtime routine is essential to helping your child thrive. Sleep helps children with their mental, physical, social and emotional development. Sleep helps our brains to sort through all the important information and experiences we have had. For children, who are learning so much, it's vital they get adequate sleep for this.
How much sleep children need changes as they grow:
Babies (4-12 months old) need around 12 to 16 hours of sleep, including naps.
Toddlers (1-2 years old) need around 11 to 14 hours of sleep, including naps.
Children (3-5 years old) need around 10 to 13 hours of sleep, including naps.
How can you help your child to sleep well?
1) Ensure their bedroom is dark, quiet and tidy. Black out curtains or blinds can work well, although if your child does not like complete darkness, a nightlight will give them reassurance.
2) Keep the temperature at around 16-20 degrees Celsius.
3) Keep your child's bedtime routine screen-free. Children should not watch screens for at least an hour before bed. Expose from blue light in screens stimulates brains into thinking it's earlier in the day, therefore the brain will slow or stop it's release of melatonin, making it harder to fall asleep.
4) Establish a bedtime routine, with consistency and calmness. This may include a bath, reading a bedtime story, choosing a favourite cuddly toy for comfort etc. Start this when they are a baby, so that the routine becomes well established.
5) If you are struggling with your child's bedtime, seek help. We are more than happy to discuss tips with your at Woodlands. Alternatively, contact your health visitor or visit your local children's center for advice.
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