10 rules that will help your children sleep better: Rule 1 – eliminates screens

Since research shows that children who use technologies before going to bed can lose sleep, experts offer advice on how to help young people sleep well.

The children's obsession with technology can be quite difficult to manage for parents during the day – but new evidence suggests that they should also worry about negative effects on children at night.

Research shows that 40% of children ages 6 to 11 who use a cell phone, laptop, or tablet in the hours before bedtime take about 20 minutes less sleep per night than children who do not sleep. do not use technology at the cutting edge of bedtime technology. And that means kids who use the technologies before going to bed each night could end up with a sleep debt of about 121 hours a year.

The research, led by Anna Weighall, cognitive development psychologist, from the University of Sheffield, in collaboration with the University of Leeds and Silentnight, interviewed 1,000 parents and also revealed that on average , the children slept 60 minutes less when there were technological devices in the room. , compared to those who slept in an area without technology. Parents reported an impact on sleep, even though the technology in the bedroom was off.

According to Weighall, "technology can be beneficial in many ways, but parents need to be aware of the negative impact this can have on children when it comes to sleep.

"The presence of tablets and phones in a child's bedroom, even if they are off, can worry them, which will affect their sleep patterns.

"A 20-minute sleep debt may seem minimal, but if you look at it for more than a year, or even throughout their childhood, you begin to notice the significant impact of a routine at home. technology-laden bedtime Clear rules for the use of technology Approaching bedtime is a small change that could make a big difference in the daily lives of our children. "

When light levels go down at night, our circadian timer starts and stimulates the production of melatonin, a sleep hormone, but the use of bedtime technology disrupts this natural process, Dr. Nerina Ramlakhan says. , sleep expert of Silentnight.

According to Ramlakhan, the screens of phones and tablets emit blue light, which inhibits the production of melatonin and stimulates the production of dopamine, which allows us to feel alert.

"By establishing a regular sleep routine without a mobile phone or tablet, kids will sleep better, have better performance at school, and be happier and healthier," she says.

"Concentration and learning ability can be severely affected by lack of sleep, so I urge children and parents to put the technology at least 90 minutes before bedtime."

Research also showed that one in 10 parents did not feel able to guarantee their child the sleep they needed. However, Andrea Grace, a sleep specialist, advises school-aged children to have a good night's sleep:

1. Screens off. Turn off all screens at least half an hour before bath time and do not have a TV or computer in the room.
2. The routine is vital. A regular bedtime routine will help your child feel safe and ready to sleep, although Grace warns that parents of more than one child will need to be organized.
3. Start of homework. Try to do your homework well before going to bed. It's nice to spend time together before going to bed, chatting or reading.
4. No stimulant. Avoid soft drinks, chocolate and other foods containing stimulants. Encourage your child to eat a nutritious, high carbohydrate and protein meal.
5. Bath then reads Taking a bath will only promote sleep when it is just before going to bed, otherwise it could give the children a second wind. So, after your child's bath or shower, they should go directly to their bedroom rather than back in the living room.
6. Give them a comfortable bed. Make sure your child's bed and mattress are comfortable and that they have the right amount of bedding for the room temperature.
7. Attention, please! While preparing the bed, pay attention to your child or children and try not to make phone calls. "In addition to feeling safe, children need to feel loved to sleep well," says Grace, "so show your child how important it is that he gives his time, even when it's safe." He is shared with his brothers and sisters. "
8. Do not use the rooms as punishment. Children must have happy associations with the room in which they sleep if they really want to relax and sleep well.
9. Give some insurance for sleep problems. School-age children can experience a wide range of sleep difficulties, including problems with resolution, sleep delay, night-time waking, and nightmares. Grace says that with the simplest problems of setting up and waking up, parents should work with their children to reassure them and help them fall asleep happy and alone at the beginning of the night. It is quite normal that we all wake up several times during the night, and if you are with your child when he goes to sleep for the first time, he will have to put you back to act for that. sleep like a child. invites to later awakenings. "
10. Do not let them enter your bed. If your child is used to going to bed during the night, he will wake up in anticipation of this movement, warns Grace. "Knowing that they will move during the night actually prevents a lot of children from sleeping well," she adds.