Getting children to sleep during autumn can be a struggle for many parents, whether it’s the adjustment back into a routine or the increased likelihood of illnesses during the colder weather. As a result, the majority (62%) of UK parents notice their child struggling to sleep more when returning to school or nursery after the holidays, while 55% admit they worry about this beforehand.
To help parents get their children to maintain or begin practicing a regular sleep routine during autumn, the mother and baby retailer JoJo Maman Bébé has partnered with sleep coach Jo Rammell at The Little Sleep Spot and sleep coach Dave Gibson to provide some sleeping hacks for the colder nights.
Colder weather can make it harder for children to fall asleep
Jo explains: “ I often see how the shift to autumn weather can impact a child’s sleep as cooler temperatures, shorter days, and more illnesses play a part.
“Autumn often brings a spike in colds and other illnesses, especially now your children are back in school or nursery. Coughs and generally feeling unwell can lead to waking up more throughout the night and make it hard for them to fall asleep. When ill, they might need more help to settle or require more soothing through the night.”
Switch to screen-free entertainment to promote relaxation and unwind before bedtime
“When returning to school after summer, children often spend more time on devices, however, increased exposure to screens in the evening can interfere with their production of melatonin, known as the sleepy hormone. Limiting screen time an hour before bed and encouraging calm, non-screen-based activities can help them sleep better.
“This time of year, there can be a lot of changes with school and routines, bringing about new worries for children and making it difficult for them to switch off at bedtime. Establish a calming bedtime routine like reading, stickers, or quiet games. Alternatively, practice relaxation techniques and mindfulness.”
Jo’s five top tips for helping a child sleep during colder weather:
1. A very dark bedroom
“With the changing sunlight hours, evenings are darker, but the sun can rise early. Use blackout curtains or blinds to prevent the morning light from waking your child too early.”
2. Use white noise
“With the heating back on, boilers kicking in in the morning can wake children up early. Use a white noise machine to block out external noises that could unnecessarily wake them up.”
3. An ideal room temperature
“Being too hot or too cold can lead to unsettled sleep for children. Now the season has changed, make sure you make the room a comfortable temperature for them. When choosing clothing and bedding togs, consider whether the heating is left on all night or if it turns off suddenly.”
4. Maintain a consistent bedtime routine
“Lots of schedule changes can occur at this time of year, so stick to a consistent, predictable bedtime routine to help your child feel secure and ready to sleep.”
5. Encourage outdoor play
“Now summer is over, your child will most likely be getting less fresh air and outdoor time, however exposure to natural light helps to regulate the body clock. Try to fit in some outdoor play after school, even in the cooler autumn months.”
Encourage napping and carry out relaxation rituals before bed:
As over half (55%) of UK parents reveal their child sleeps better on a school night, Dave explores how to implement the school routine on weekends.
He tells us: “The ideal bedtime routine would involve doing a series of relaxing rituals in the same order at the same time each night. Consistency is the key here as this conditions our brain to anticipate sleep is coming.
“With younger children, be mindful of not varying bedtimes too much – 15 minutes either way is fine. If they need to stay up later than usual, put them down for a nap during the day so they have some ‘sleep in the bank’. It’s important to maintain the schedule on weekends and during school holiday periods too.”
Changes in mood, clumsiness and difficulty concentrating are all signs of not getting enough sleep:
Dave explains: “One of the first signs of loss of sleep is a change of mood with your child becoming grumpy, and unable to control their emotions. Difficulty concentrating as well as increased clumsiness and headaches are all signs. Younger children might even have increased bedwetting. Opt for monitoring bed and wake times to track sleep and look for signs of sleepiness in the day.”
Tackle the clocks going back by gradually moving bedtime back:
Jo says: “On the last Sunday in October, the clocks go back, however, daylight savings can disrupt your child’s sleep and often causes babies and children to wake early.
“My top tip to help avoid the early wake is to gradually shift bedtime during the days before. Start by moving it back by 15 minutes each night for the week leading up to it. By the time you get to Saturday night, they will be going to bed an hour later and are more likely to wake up an hour later on Sunday morning.”
For those looking to stock up on baby sleep essentials, check out JoJo Maman Bébé’s wide range of night lights, blankets, baby sleeping bags and sleepsuits.
