Parents are grappling with the challenge of re-establishing bedtime routines for their children after the summer holidays. With longer evenings and changing schedules, a staggering 84% of British parents have reportedly complained of difficulties in getting their little ones to sleep, while 76% find the nightly struggle particularly stressful. Experts say that this lack of sleep can have serious implications for children’s health and development, making it crucial for parents to recognize the signs of sleep deprivation.

In light of these challenges, many parents are taking proactive steps to create sleep-friendly environments. Over two-thirds (87%) have adjusted their child’s bedroom settings—altering temperature, lighting, and noise levels—in an effort to foster better sleep, according to reports. To support families in this endeavour, mother-and-baby retailer JoJo Maman Bébé has teamed up with sleep consultant Jenna from Little Dreams Consulting and sleep coach Dave Gibson to share essential tips for navigating the back-to-school sleep transition.

Consistent bedtime rituals

Dave emphasises the importance of a consistent bedtime, stating: “The ideal bedtime would involve doing a series of relaxing rituals in the same order at the same time each night. Consistency is the key here as this conditions our brain to anticipate sleep.” He suggests that a lighter meal before bedtime can also help during warmer months. “With younger children, be mindful of not varying bedtimes too much—15 minutes either way is fine.” He also stresses the significance of maintaining this schedule on weekends and during school holidays.

“Sleep is essential for children’s physical and mental development in the long term,” he adds. “It’s also important for their emotional balance and energy levels on a day-to-day basis.”

Recognising sleep disturbances

Jenna advises parents to be aware of sleep disturbances. “For nightmares, it’s best to comfort your child until they go back to sleep, whereas night terrors are different. They won’t notice you are there, so it’s best to stay with them (to ensure they are safe) until it passes.”

Countdown to bedtime

To help children transition to bedtime, Dave recommends setting up rules and boundaries. “For younger children and toddlers, give them reminders as a countdown to their agreed bedtime.” He suggests a timeline that includes turning off technology and tidying up before beginning a relaxing routine.

“Also, aim to get your child outside early in the morning. Bright sunlight helps strengthen the body clock, essential for a good night’s sleep and a dose of Vitamin D,” he adds.

Relaxation techniques

Practising relaxation techniques can also be beneficial. “While anxiety and excitement are very different emotions, they both activate our sympathetic (fight or flight) nervous system,” Dave explains. “Teach our children how to engage their ‘rest and digest’ nervous system through relaxation exercises, meditation, visualisation, and breathing techniques.”

Warning signs of sleep deprivation

Parents should be vigilant for signs that their child isn’t getting enough sleep. “One of the first signs of loss of sleep is a change of mood with your child becoming grumpy and unable to control their emotions,” Dave warns. “Difficulty concentrating, increased clumsiness, and headaches are all signs. Younger children might even have increased bedwetting.”

Jenna adds: “Another sign is them regularly falling asleep and always having to wake them in the morning instead of them naturally waking up.”

Creating a sleep-friendly environment

For children who struggle with lighter evenings, Dave suggests dimming lights and using red bulbs. “Make the environment darker inside the home by dimming the lights, putting in a red bulb, or using a candle.”

Jenna recommends blackout blinds during the lighter months and suggests using white noise to block out evening distractions. “An option for those without blackout blinds is to fill in the cracks around curtains and blinds with tin foil to keep the light out,” Dave advises.

As parents navigate these challenges, being informed about the signs of sleep deprivation and implementing effective strategies can help ensure their children maintain healthy sleep habits as the seasons change.