A good sleep environment
A calm bedtime environment
With today’s increasing research studies into sleep and more accessible information regarding sleep we are becoming more and more aware of the importance of sleep – people are now making sleep a priority with a strong understanding why a perfect bedtime routine, good diet and exercise are so beneficial to us all. In order to enjoy a restful night sleep we must all pay some attention to the bedroom environment.
Temperature
Hot, cold and drafty rooms can seriously impact on sleep.
Your body’s heat peaks in the evening and then drops to its lowest levels when you are asleep so between 16 and 20 degrees is an ideal temperature.
Temperatures over 24 degrees are likely to cause restlessness while a cold room of 12 degrees will make it difficult to fall asleep.
Young children may require a slightly warmer environment, so think about getting a thermometer to keep track of temperatures.
An extra layer of sheets or blankets will make you more comfortable when it’s cold and a pair of bed socks can also help.
If it is safe to do so, have windows open to maximize cool air circulation in hot months.
Lighting:
The next thing we need to think about is lighting. When we see light our bodies tell us it’s time to wake up and when it’s dark, we release melatonin (the sleep hormone) which relaxes the body and helps us to drift off to sleep.
Remember all screens and devices should be off, and not showing any light, so keep these out of the bedroom.
Comfort:
Your child’s bed and being comfortable is so important for a good night’s rest. Think about their mattress, pillows, duvet and positioning.
Sound:
Loud, sudden or repetitive noises can interrupt sleep. However, some people find background noise and familiar sounds can be helpful and ‘white noise’ soothing.
Relaxation:
The final step in creating the perfect sleeping environment is to ensure your child’s bedroom is relaxing. Making sure the bedroom is calm, tranquil and uncluttered.
Some children may need additional sensory considerations and strategies in place to support and promote good sleep.
For children with additional needs, it may be worth talking through with your health professional first for more guidance and support.