How do I get my child to sleep? - The Super Tutors

Dr Oscar Duke, otherwise known as ‘The Doctor Dad’, knows how hard it can be to help children get a good night’s sleep. Here, he provides some practical tips for good sleep hygiene, including how to get into a routine and how to wind down anxious minds.

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Dr Oscar's tips

Plan a routine

Having a routine is one of the best ways to help develop what’s known as good ‘sleep hygiene’. There are no set rules when it comes to sleep routines, but it’s generally thought that most 5-11 year-olds need between 10 and 12 hours sleep every night. Work out the best bedtime by counting 10 to 12 hours backwards from when they normally wake up. Try to stick to this time but don’t panic if it doesn’t work out every night.

Keep children away from over-stimulation wherever possible in the evenings.   As tempting as it is to get phones and tablets out to wind down, science shows that blue light emitted by TVs, tablets and phones directly interfere with melatonin - the hormone which controls sleep. Avoid screen time for at least an hour before bed and have a relaxing bath and cuddle up with a book instead.   Sleep is important for brain development so getting enough allows children to feel fresh and alert the next morning. Not only does sleep give our brains and bodies time to recover, but it also helps to maintain good mental health.

Get moving

Exercise is crucial for your child’s physical health, mental wellbeing and a good night’s sleep.
 Encourage children to get their heart rate up during the day by playing ball games outside, playing tag, or doing at home workouts with the rest of the family. A great exercise to do in the evening is yoga. Yoga incorporates stretching and deep breathing which can help relax the body and relieve any tension from the day.

Exercise increases fitness, reduces stress and also helps to develop motor and coordination skills too. It’s also an excellent way to avoid sibling squabbles, build relationships and keep healthy at the same time.

Talk about feelings

Try to have a quiet, reflective period of time before bedtime. Let go of anxieties and concerns by encouraging conversations around your child’s feelings. Ask simple questions like ‘did anything make you feel sad today?’ - you won’t always know the answers but be sure to listen and engage with what they are saying. Working through a problem with them is often the best strategy and it shows that sharing a problem, however small it may seem, can be a big mental relief.   Perhaps ask your child to list five positive things they’ve been grateful for that day, whether it’s a sibling, a helpful teacher, a friend or a favourite toy - focusing on positivity is a wonderful way to end the day.

Activities to try at home

'Thought balloons'

Letting go of any anxieties or concerns before sleep is really important to ensure a restful night. When putting your kids to bed, sit with them to visualise putting each distracting thought into an imaginary balloon, whilst closing their eyes and watching it drift off into the sky above.

Do some mindful meditation

Before bed, get into the comfiest pyjamas and sit with your child/children in a circle. Play some meditation music, or ocean or rainforest sounds. Hold hands, close your eyes and take some deep breaths for 5- 10 minutes. This quiet time will definitely get you relaxed and sleepy!