#Sleepy Time Strategies - The Potential Ability Group (TPAG)

February 15th, 2021Lucy KempsterEarly Development, Sleep

As adults, we understand the value of a good night’s sleep, however our little ones are yet to do so. This blog aims to provide you with some simple strategies and activities you can use at home to assist them in winding down during the hour before bed.

Firstly, having a bed-time routine for your child is important due to children thriving on routine, however at times this can be more challenging than the simple ‘bath, book and bed’ metaphor. Sticking to a consistent bedtime routine will, however, assist your child in recognising that their bedtime is coming.

According to the National Sleep Foundation (2019), children at particular ages have a recommended amount of sleep that they require, in order to assist them with their development. These levels of sleep can be seen below:

Age	Recommended
Newborns 0-3 months	14 to 17 hours
Infants 4-11 months	12 to 15 hours
Toddlers 1-2 years	11 to 14 hours
Pre-schoolers 3-5 years	10 to 13 hours
School-aged Children 6-13 years	9 to 11 hours

Sleep is vital for children as it seen to support their development. This includes their memory and ability to learn, their executive functioning which includes their planning and problem-solving skills, their attention and behaviour. Sleep also helps to strengthen their immune system, enabling children to engage positively in their everyday activities.

As we now know why sleep is so important for children, the following activities are seen to support them in winding down, to allow them to achieve their recommended amount of sleep. Further, allowing you as parents and caregivers, to also have a sound night’s sleep...

Strategies to consider:

Screen time: Stop screen time at least one hour before your child’s bedtime.
Lighting: Dim lighting if possible during the hour before child’s bedtime.
Environment: Ensure your child’s bedroom is cool, quiet and comfortable. This may include cosy bedding, incorporating calming colours, reducing clutter and keeping it dark by closing curtains and blinds.
Bedtime: Stick to the same bedtime and wake time every day, even on weekends. Children sleep better when they have the same bedtime and wake time every day.
Heavy work activities: Incorporate physical activities and games during the day or late afternoon to burn energy and increase muscle relaxation. This will further assist your child with regulation during the day whilst also building upon their gross motor skills. These activities may include: a. Jumping on the trampoline. b. Crashing onto a crash mat. c. Animal walks; have your child imitate particular animals for up to 1 minute for each animal.

Quiet and screen free activities you can do within the hour before bedtime:

Story time: Create a quiet and comfortable space to read to your child, this may include building a fort with blankets or creating a quiet reading corner.
Painting or Drawing: Sit and do some painting, drawing, or colouring in with your child. You could ask them to draw or paint what they did at childcare or school. This activity further helps to build your child’s communication and fine motor skills... win win!
Yoga or stretching: Have your child name particular poses to make it fun and have them hold each pose for up to 30 seconds. You can locate yoga for children cards and yoga dices at stores such as Kmart or visit Cosmic Kids via YouTube or your App store.
Music: Play soft or meditation-based music to assist your child to find a sense of calm. Try downloading the ‘Insight timer’ app on your mobile or visit Mindful Kids on YouTube.
Puzzles: This is a quiet activity that will further enable your child to build upon the visual, fine motor and communication skill.
Nursery rhymes: Sing or play nursery rhymes with your child whilst putting them to bed. This calming activity will also assist with your child’s speech and language skills.
Massage: Research shows that a light massage before bed can assist with your child’s release of ‘serotonin’, which will assist them with achieving a deep sleep.
Warm bath: This will increase your child’s blood flow and help to relax their muscles, which is seen to assist children with falling asleep quicker and for longer.

I hope this blog has provided you with some inspiration to assist you with getting your little ones to sleep! Why not have a go at some of these wind down activities with your child tonight? Good luck!

References

Johnson, N & McMahon, C. 2008, ‘Preschoolers sleep behaviour: Associations with parental hardiness, sleep-related cognitions and bedtime interactions,’ Journal of Child Psychology and Psychiatry, vol. 49, no. 7, pp. 765-773

National Sleep Foundation, 2019, ‘Childrens Resources’, < https://www.sleephealthfoundation.org.au/fact-sheets/childrens-resources.html >, accessed on 20^th November 2020.

Mindell, J., & Williamson, A. (2018). Benefits of a bedtime routine in young children: Sleep, development and beyond. Sleep Medicine Reviews, 93-108. doi:10.1016/j.smrv.2017.10.007

Mindell, J., & Owen, J. (2010). A Clinical Guide to Paediatric Sleep: Diagnosis & Management of Sleep Problems. Sleep Wise Manual, 2^nd ed, Philadelphia: Lippincott Williams & Wilkins.