Creating a healthy sleep environment

In the hustle and bustle of daily life, ensuring your child gets sufficient quantity and quality of sleep is important for supporting their health, wellbeing and overall development. One key aspect that impacts your child's sleep is the environment in which they rest, with this forming a valuable starting point when looking to make improvements to your child's sleep.

Areas to consider include:

1. Their bed

Your child's bed should be somewhere that promotes relaxation and is associated with rest rather than other activities such as watching TV or doing their homework. If space requires that your child's bedroom is multiuse, then partitioning sections off or covering them up at night will help to promote a restful environment.

Check their bedding. Does their mattress provide adequate support and is their bedding cosy, soft and appropriate for the season you are in? Choose materials that are gentle on your child's skin and help maintain a comfortable temperature throughout the night.

2. Soft, soothing lighting

Opt for soft, warm lighting that helps your child unwind before bedtime. Consider using dimmable lights or nightlights to create a gentle atmosphere that signals the body it's time to wind down.

3. Noise reduction

For several reasons creating a household environment that is entirely silent around your child's bedtime isn't desirable. However, external noises and loud noises from within the house can disrupt your child's sleep and lead to fragmented rest. If you live in an area with regular external noise you could try minimising these by using sound reduction techniques such as heavy curtains, thick carpets, or white noise machines. Within your own home, consider any potential noises that could disturb your child's sleep. For example, would putting the washing machine on before your child's bedtime be preferable?

4. Maintain an optimal room temperature

A room that is too hot or too cold can interfere with your child's ability to fall and stay asleep. By keeping the bedroom temperature between 16-20°C you help to promote optimal sleep conditions. Consider using a fan or adjusting the thermostat to maintain a comfortable climate.

5. Promote a clutter-free space

Easier said than done, I know! Encourage a tidy environment by organising toys, books, and clothes in designated storage spaces...and get your child to help with this. A clean and clutter-free room helps to foster a sense of calmness that aids in your child's transition to sleep.

6. Establish a bedtime routine

Consistency really is key when it comes to promoting healthy sleep habits. Establish a soothing bedtime routine that helps your child unwind and prepare for sleep. Activities like reading a bedtime story, gentle stretching, or listening to calming music can signal to your child that bedtime is approaching. If there is a component of your child's bedtime routine that they do not enjoy, for example brushing their teeth, put this earlier in their routine so you can finish on a more relaxing and positive note.

7. Limit screen-time before bed

Whilst there is some contradictory research on the impact of screens on sleep, there is no denying that blue light interferes with the body's production of melatonin, an essential sleep hormone. It is therefore advisable to stop your child's screen time at least an hour before bedtime to allow their body to naturally wind down and prepare for sleep.

Creating the ideal sleep environment for your child requires careful consideration of various factors that contribute to a restful night's sleep. By implementing these tips, you can transform your child's bedroom into a place that promotes quality sleep. If you find yourself wanting to find out more about sleep, how to get good routines into place, or how to help your child learn to self-settle, check out our range of Sleep Packages for personalised support options.