Promoting good sleep habits for kids

By Bio Island Nutrition Team

When your child sleeps well, it allows their bodies to work at their best ability. Good quality sleep allows your child’s body the ability to repair and rejuvenate through repairing tissue, boosting muscle mass, synthesising proteins, releasing growth hormones and maintains a strong immune system.

Without this optimal sleep it can negatively affect the way we regulate our emotions, increase our stress levels and amplifies our anxiety and aggression. This is the same with children so implementing ways in their little lifestyles to make sure they are having optimal sleep is incredibly important.

Ways we can promote healthy sleeping habits in our children is by making sure they are spending time during the day outdoors. Exposure to sunlight and vitamin D help to synchronise their body clock, which helps regulate sleep and sleeping patterns. Therefore, it is important to make sure they have a routine. A routine can be made by setting a bedtime and waking time or keeping them within 1 -2 hours of each other each day. This creates an internal body clock and helps develop a healthy sleep/wake pattern.

The before bed routine is also important as well for children’s health. Not only do we need our relaxation and quiet time as adults, but so do our kids. This can be making sure they don’t consume any caffeine and sugary drinks or food in the late afternoon and night-time. At dinner time try to limit any heavy meals, so children aren’t going to be with full tummies but are also not going to be hungry. Also, the implementation of a bath 1 -2 hours before bedtime gets kids to start to wind down and helps the body drop in temperate that mimics the temperate drops that happens naturally before bed therefore making them ready for bed.

Kids have a lot of excitement throughout the day so making sure the bedroom environment is a relaxing place to go is going to help aid them to sleep. This means removing technology such a tv’s, computers, video games, and mobiles. As the blue light exposure delays our melatonin production, a sleep promoting hormone. Making sure the rooms temperature is also not to warm and not to cold will help. Finally, creating an inviting room, so letting them pick out the sheets they like and making sure they are comfortable with their pillows and mattress will get them ready for a good night’s sleep.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.