Want your kids to sleep through the night? Read this...
We got industry experts to share their insider tips on how to create the perfect sleep environment, plus the secret to ensuring a good night's sleep for your kids
I used to get excited at the prospect of the clocks going backwards. It meant an extra hour in bed (let’s be honest, often after a heavy night), and the perfect Sunday morning lie in. Bliss. Fast forward five years and, with two children in tow, I’m certain I won’t be getting that lie in. In fact, I’ll be lucky if I even make it to 5am before I hear the patter of tiny feet creeping through my bedroom door, demanding porridge and Paw Patrol…
It got me thinking about how best to prepare my two children, Isabella and Laurie, and their sleep environment ahead of the autumn clock change. So that maybe (just maybe) myself and husband Martin won’t be woken up at silly o’clock on Sunday.
Which is why we decided to pull together this sleep guide, featuring expert tips on how to ensure little ones get the perfect night’s sleep not only this weekend, but for the rest of the year ahead and beyond so you can hopefully get some good kip too! Read on to find out how.
BUY THE RIGHT SIZE BED FOR YOUR CHILD
There are lots of factors to consider when choosing a kids bed including the style, bed size, the safety features and its longevity. Rex Isap, CEO of Happy Beds, recommends choosing a mattress size and bed frame that leaves enough room for your child to grow and therefore maximise its lifespan.
“Cot beds tend to be for children aged under 2. Toddler beds are for kids aged 2-4 years. To ensure safety, invest in one with raised sides to prevent your child rolling out during the night. Low sleepers, which are easily accessible due to being low to the ground, are ideal for 4-year-olds and upwards,” says Rex. “Mid sleepers or cabin beds are higher than a standard bed but lower than a bunk bed or high sleeper. They usually have handy storage built in underneath the bed. Because of their height and the fact they have ladders or steps to reach the mattress, they should only be used by children over 6 years. High sleepers have an elevated sleep space that’s reached via a ladder and only children over 6 years should use these. And, if you’re considering bunk beds, the top bunk can be used by children over the age of 6 and the bottom bunk by kids over 3 years of age.”
INVEST IN YOUR MATTRESS
“As soon as a young child is out of a cot bed we recommend they sleep on a quality, single sprung mattress rather than a thin child’s mattress,” explains Adam Black, co-founder at Button & Sprung. “This will offer support as they grow and ensure that they always sleep comfortably throughout their childhood.” Adam advises against being tempted by a cheaper mattress, such as memory foam. “Not only is this a false economy, but foam mattresses also can’t be recycled, meaning it will sit in landfill for around a thousand years,” he says. “Whereas a pocket sprung mattress, which is entirely recyclable, is made of natural materials and will offer a clean sleep for your child without the use of harsh chemicals.”
OPT FOR BREATHABLE BEDDING
“We all know that families with young children function better on a good night’s sleep, and this starts with a healthy sleeping environment for our children,” says Sophie Platts, founder of Floks. “Wool is truly a miracle material for bedding; it helps children regulate their temperature, keeping them cool in the summer and warm in the winter, leading to a more restful and uninterrupted sleep,” she says.
“Wool is also naturally antibacterial and hypoallergenic; suitable for delicate skin or children who are prone to allergies. Plus, it’s sustainable and biodegradable, giving you the peace of mind that your bedding is having a low impact on the greener world we are striving to build for future generations,” says Sophie.
CHOOSE THE RIGHT TOG RATING
“A tog rating measures the thermal insulation of a duvet, so it explains how warm the duvet is,” explains Emily and Jonathan Attwood, founders of Scooms.“ The tog rating scale ranges from 15 tog (the warmest) to 1 tog (the coolest). The higher the tog rating, the warmer the duvet. Adults generally use a 2.5 tog to 4.5 tog duvet for warm weather and a 9 tog to 13.5 tog for colder months. As children have smaller bodies, a duvet will trap more air around them and keep them warmer at a lower tog rating. Toddlers and children, particularly under the age of 10, should use a lightweight, single size 2.5 or 4.5 tog duvet throughout the year. If they feel chilly, then the addition of a light blanket is preferable to swapping to a higher tog duvet. Babies under 12 months are too young for duvets due to the risk of overheating, so if your child is under this age, you need to ensure they sleep under a blanket or in a sleeping bag specifically designed for their age," says Emily and Jonathan.
It’s typically recommended that you introduce pillows to your kid’s night-time routine between 18 and 24 months old. “This generally aligns with the time when many children transition from a cot to a toddler-sized bed. It's important to consider your child's specific needs and preferences, ensuring you choose a hypoallergenic pillow with a casing made from natural materials like cotton. A pillow with a breathable cover can help regulate temperature and reduce the risk of overheating."
CREATE THE RIGHT SLEEP ENVIRONMENT
“For newborns, it’s all about creating what they had in the womb,” says The Surrey Sleep Coach Kate Reynolds. “In the first 3 months, your child will naturally want to feel close to you. In terms of lighting, it’s important to keep daylight present for daytime naps so that newborns establish their circadian rhythms (internal body clocks). At night, dim the lights and use a red-coloured night light as this won’t interfere with the production of melatonin (the hormone released making us ready for sleep),” she says.
“As babies get older and, with toddlers and older children, keeping the lights dim at bedtime is essential and will help with preparing the body for sleep. Limit or eradicate any screens, and instead use audio devices to help little ones wind down or relax before bed or, for newborns you might want to try a white or pink noise machine. This will recreate the sound of the womb and help with their sleep cycle,” says Kate. “Also ensure you get the room temperature right. For newborns, babies and young children, the optimum room temperature is between 16 and 20 degrees,” she says.
Q&A WITH SLEEP NANNY LUCY SHRIMPTON
The Sleep Nanny – a mum of two, best-selling author, speaker and trainer – Lucy Shrimpton shares her insider tips on how to nail your kids’ sleep routine
Q Why is a good night’s sleep so important for both children of all ages?
A Sleep is essential for survival and sits alongside food and air on Maslow's hierarchy of needs. It is so important that we help children to develop healthy sleep habits early in life as it supports their brain development, promotes a healthy immune system and contributes to their emotional and social development too. We ALL live longer, are healthier and feel happier when we get good sleep.
Q What are the main reasons why children don't sleep well?
A One of the biggest reasons for poor sleep in little ones is that they are overtired. If we miss the ideal sweet spot to go to sleep, we get a 'second wind' where our bodies produce more cortisol and the adrenaline from stimulation around us, keeps us feeling more wakeful. An overtired child will likely have a harder time falling asleep, staying asleep and will likely wake up super early in the morning too! Another reason for poor sleep can be to do with the onset of sleep, that is HOW they fall to sleep in the first place. If sleep comes about through sheer exhaustion and conking out or if sleep is induced for them without them being aware, they are more likely to wake and struggle to resettle. It is about practice and the better we are at going off to sleep, the better quality and more settled sleep we have.
Q What’s the optimum sleep pattern/ sleep length for different kids age groups?
A It really does change a lot over the first 3 years when naps go through transitional phases and there is a lot to navigate to avoid overtiredness. However, once children are past the napping during the day (over age 3), they typically do well on an 11-12 hour night that sits somewhere between 6-8pm for bedtime. This will suit children right up to age 6-7 years and then it will only reduce slightly with 10 year olds still doing best on around 10 hours at night.
Q What are the repercussions of sleep deprivation for kids of all ages?
A Initially you see the surface level repercussions like cranky mood, difficulty regulating emotions, frequent illness, reduced academic performance. But if this continues the effects of sleep deprivation can be very serious, especially if they continue into adulthood where poor sleep can lead to high blood pressure, heart disease, diabetes, increased risk of stroke, early onset dementia and shortened life. I don't say that to scare anyone but these are the facts and by prioritising sleep from the start will most definitely set them up for a healthier and happier future.
Q Can you provide some advice on how to establish a healthy sleep routine for children of all ages to enable a better night’s sleep.
A All children are different and have unique personalities which require different parenting strategies so there really is no one-size fits all solution to getting children to sleep well. The key things to consider for all children are that they do really need more sleep than they might have you believe, consistency is key with bedtime and having a wind down routine as well as a consistent wake up time in the mornings. And also, getting out into daylight in the morning supports our circadian rhythms (body clock) and promotes a better night's sleep.
FINALLY, IT’S COMPETITION TIME!
