Get bedtime back on track

With school starting back soon, it’s time to get children back into a good routine.

Safefood, the HSE and Healthy Ireland are encouraging parents to get bedtime back on track as the key to starting their children on the way to a healthier life as they return to school.

New research carried out by Safefood uncovered that since the beginning of Covid-19, 43 per cent of children are going to bed later, 44 per cent are waking later each morning and as a direct result of children experiencing changes in their sleep routine, 49 per cent are eating more unhealthy snacks or treats, 54 per cent are less active and 67 per cent are engaging in more screen time, all of which can lead to childhood obesity.

Following an extensive period at home due to Covid-19 and with a gradual return to offices and school, now more than ever there is a need for families to start putting a healthier routine back into daily life.

Many families have lost a sense of routine since the start of Covid-19 and are looking for ways to restore it.

The research also revealed that 60 per cent of parents expressed concern about getting their children back into a routine for school.

Dr Colman Noctor, Child and Adolescent Psychoanalytical Psychotherapist, said: “A fundamental role of childhood is building regulation in all aspects of life with sleep being the corner stone of this regulation process.

“The key to this is regularity and consistency with consistent sleep patterns assisting your child to regulate all other aspects of their lives including appetite, energy, emotions and physical activity.”

He added: “Sleep should be seen as a recharging process whereby if not enough sleep is achieved, there will be negative knock-on effects across all other aspects of a child’s life. Sleep also has a significant impact on cognitive function, so concentration, memory and focus are also compromised with insufficient sleep.”

Kate O’Flaherty, Head of Heathy Ireland, said: “We know that having a regular bedtime routine for children can be difficult, especially when factoring in the unprecedented times we have been living in more recently.

“Research has found establishing a bedtime routine is associated with better sleep for parents, a more active and healthier lifestyle and reduced family stress, a win-win for the whole family.”

 

Dr Colman Noctor’s advice:

• Consistent bedtimes are at the heart of the routine to provide regularity and predictability that over time will help a child to self-regulate.

• Reduce screen time and sugary foods and drinks in the hours leading up to bedtime.

• Encourage physical activity and fruit and vegetables during the day.

• Encourage relaxation skills and wind down activities.

• Value sleep time within the family culture.