Sweet dreams!

According to Chris Tattersall, sleep expert and managing director of natural bedding brand Woolroom, gaining the right amount of deep, regenerative sleep every night may be the single most important lifestyle factor in school success.

Here are Chris’ tips for an all-round good night’s sleep:

Establish a consistent sleep routine

Consistency is key when it comes to sleep routines. At primary school age, children need roughly 12 hours of sleep, but this continues to drop as they grow – reducing to nine hours for those in secondary school.

If your child needs to go to bed earlier to maintain the same amount of nightly sleep, begin by gradually shifting bedtime by 10-15 minutes each night, so as not to disrupt and create stress in their routine.

Get the bedding right

The best bedding item to help regulate temperature is a wool mattress protector. Opt for natural fibres, such as wool, as these create a breathable, moisture-wicking layer between your child and their mattress. A wool mattress protector, unlike one made of synthetic materials, will help keep temperature regulated by drawing heat and moisture away from the body.

Don’t discount diet

When children don’t get enough sleep, their bodies release more ghrelin, a hormone that increases hunger. Giving way to cravings can lead to mood swings, poor concentration and behavioural issues.

So, it’s crucial to ensure that children eat a balanced diet, with around three hours left between the last meal of the day and bed to give enough time for digestion and allow children to gain the deep, regenerative rest that’s essential for proper concentration the next day.

Lower the tog and layer up

Up until the age of seven or eight, children are unable to regulate their internal temperature. Their bodies aren’t developed enough to combat heat at night, so choosing breathable, natural bedding materials is a gamechanger.

For younger children, lightweight bedding is best, so opt for a 2-5 tog duvet year-round and layer up with wool blankets in winter. It’s also advisable to ensure your child’s bedding is washable in case of accidents in the night.

Create soft lighting

Lowering the light level to stimulate melatonin before bedtime is a great way to ready children for sleep. Parents may want to consider black-out blinds to darken the room when trying to put children to bed while it’s still light outside.

Limit screen time before bed

Screens produce blue light, which mimics the effect of sunlight and suppresses melatonin – the hormone responsible for making us feel tired and ready for bed. Turning off TVs, phones, laptops and tablets an hour or more before bed, and encouraging activities like reading instead, works wonders.

Use natural bed linen and pyjamas

Polyester, nylon and other synthetic materials will trap heat and hold moisture in – and the same rule applies to pyjamas and bedsheets as it does to natural bedding. Organic cotton or linen bedding sheets and pyjamas provide the sweat-wicking, temperature regulating, hypoallergenic sleep materials that allow a good night’s rest.

Create a sleep-friendly environment with temperature

Given the lack of temperature-regulating ability in young children, it’s important to keep the room cool during the day and open windows before bed to reach the optimal 18 degrees. If children are struggling with night sweats, consider giving them a cool shower before bed.

Visit www.thewoolroom.com