A quality night’s sleep

 

Sleep: it’s a basic human need, but one that can too often feel elusive. In this blog we discover why we should focus not just on the amount, but more on the quality and consistency of sleep.

Most of us are striving to get enough sleep, and for good reason. Getting the right amount of good quality sleep helps to improve:

●        concentration

●        mood

●        physical health and development

●        energy

●        memory

So how can we sleep better?

Getting a good quality night’s sleep often relies on good ‘sleep hygiene’. This includes the lead up and routine around sleep, and the conditions and environment in which we sleep. Good sleep hygiene helps us, and our children, to settle to sleep and to stay asleep. We have 4 top tips to promote good sleep hygiene:

  1. Set a sleep schedule to achieve sleep consistency

    1. Children and adults thrive on predictability and having fixed wake up and bedtimes can have a huge positive impact of sleep quality.

    2. Getting the right amount of sleep throughout a 24 period is essential but don’t overdo the naps! Having too much day sleep can negatively affect a good night’s sleep.

  2. Follow a nightly routine

    1. Keep a consistent nightly routine. Doing the same things before sleep helps to prepare the brain for sleep. Our favourite routine for children is a bath followed by a book, then bed.

    2. Allow a full 30 minutes to wind down properly before bed.

  3. Cultivate sleep benefit habits in the day

    1. Light, and especially daylight, is one of the key drivers of the circadian rhythm that can encourage quality sleep. So, make sure you are getting your daylight exposure.

    2. Being physically active earlier in the day can help boost sleep, although be carefully not to do anything too strenuous too close to bedtime as this can have the opposite effect.

  4. Optimise your sleep space

    1. Invest in a comfortable mattress and pillow and use quality bedding.

    2. Set a cool yet comfortable temperature for your sleep space.

    3. Dim your lights and keep the bedroom as dark as possible. This is important as light hinders the production of melatonin, the natural sleep hormone.

    4. The space in which we sleep should be as quiet as possible and free of distraction to help the brain focus on sleep.

Safe for babies

For babies’ safe sleep is an essential to good sleep hygiene. We follow the Lullaby trust safe sleep advice, which recommends:  

●        A firm clean mattress

●        Well-fitting sheets

●        A clear cot without bumpers and toys

●        A room temperature between 16-20 degrees

●        Always putting babies on their backs to sleep  

How much sleep is enough sleep?

Sleep needs can vary from child to child. At KatieB Kids we always try to follow the guidance from the NHS, noting that the amount of sleep a child needs in a 24-period changes as they get older.

●        Babies 4 month to 12 months to 16 hours including naps

●        Children 1 to 2 years- 11 to 14 hours including naps

●        Children 3 to 5 years- 10 to 13 hours including naps

●        Children 6 to 12 years- 9 to 12 hours

●        Teenagers 13 to 18 years- 8 to 10 hours

Working with parents

Here at KatieB Kids we work closely with parents to ensure that our children not only get enough sleep, but to promote consistency between home and nursery.

We know how important good quality sleep is, and so we have worked to develop routines and sleep spaces that are consistent with good sleep hygiene and safe sleep guidelines. In our lower nursery, our children nap daily, and we have created separate dedicated sleep rooms for all our children under 2-and-a-half-years-old. In our Prescolare we have created a relaxing sleep space. Throughout our nursery we ensure that:

●        All our children have their own sleep bag with their bed sheet and blanket which is washed at least once a week

●        All our cots, mattresses and sleep mats meet British safety standards

●        Our sleep spaces consider light and sound conducive to quality sleep  

●        We promote consistent sleep routines

●        Our children all spend time outside everyday

●        Our children are physically active throughout the day

Our educators are always available to discuss sleep routines, this can be causally at handover, or a longer discussion in a scheduled meeting at a mutually convenient time.