• happylittlegems

happylittlegems sleep fact of the day:

Children need regular bedtimes throughout the week to help regulate their circadian rhythm

Often referred to as the "body clock" the circadian rhythm is the 24-hour cycle that tells our bodies when to sleep, rise and eat. Having regular bedtimes and wake up times (even at weekends) help regulate our children's circadian rhythm and therefore promotes good sleep. Sleep is so critical for good health.

happylittlegems top tips to regular bedtimes:

  • Stick to the same bedtime for children whether it's a school/nursery night or the weekend

  • Stop screen time 1-2 hours before bedtime as the blue light suppresses the release of melatonin (the natural sleep-inducing hormone)

  • Make sure your child's room is dark as too much light in the evening delays the melatonin surge and therefore delays sleepiness

  • Turn down lights in the evening to encourage the melatonin surge

  • Open curtains in the morning and let the light in (if it's light outside!) as light in the morning is also key to the circadian rhythm

  • Eat at regular times to help regulate the circadian rhythm

  • You may need to stick to the same bedtime yourself as your child will probably wake up around the same time every morning!

For more sleep advice please contact

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