Family Focus: the Importance of Sleep

We recently asked our pupils at Truro School Prep to complete a well-being survey. The results highlighted that many of them struggled with getting enough sleep. This has been echoed in parental feedback that sleep, in general, can be a struggle for families with younger children.

We are pleased to share that as a result of these surveys, a sleep specialist will be visiting Truro School Prep and talking to pupils from Years 2 to 6. Parents and carers of children from all age groups (Nursery through to Year 6) are invited to a session with the sleep expert as a chance to gain valuable insights on how to support sleep at home.

A good night’s sleep is essential for a child’s development. It supports emotional and physical well-being, boosting their focus, energy and capacity for learning. However, with busy schedules and screen time distractions, many children struggle to get enough rest. Here are some simple tips to help your child develop healthy sleep habits:

1. Set a Consistent Bedtime: Children thrive on routine. Setting a regular bedtime and wake-up time, even on weekends, helps regulate their body clock, making it easier for them to fall asleep and wake up refreshed.

2. Create a Relaxing Bedtime Routine: Establishing a calming routine before bed signals to your child that it’s time to wind down. Reading a book, taking a warm bath, or practicing deep breathing exercises can help them transition to sleep more smoothly.

3. Limit Screen Time Before Bed: Blue light from screens (TVs, tablets, and smartphones) can interfere with the production of melatonin, the hormone that promotes sleep. Try to turn off screens at least an hour before bedtime and encourage quiet activities instead.

4. Ensure a Comfortable Sleep Environment: A cool, quiet, and dark room helps promote better sleep. Consider using blackout curtains, white noise machines, or a nightlight if needed. Also, ensure your child’s mattress and pillows are comfortable.

5. Encourage Physical Activity: Regular exercise during the day helps children fall asleep faster and enjoy deeper sleep. Outdoor play and activities like cycling or running are great options, but try to avoid vigorous exercise right before bedtime.

6. Watch Caffeine and Sugar Intake: Sugary snacks and the caffeine found in some foods, including chocolate, coffee, tea, energy drinks, and some ice creams, can keep us all awake longer. Try to avoid these in the evening to ensure a restful night’s sleep.

7. Address Nighttime Worries: If your child has trouble sleeping due to worries or bad dreams, reassure them by talking about their concerns during the day. A worry journal or relaxation techniques like gentle music or deep breathing can be helpful.

We are confident that next week’s sessions will shed further light on this topic, but in the meantime. we hope that these tips might help to support healthy sleep habits.