Blog provided by Together Trust. Together Trust champions for the rights and needs of care-experienced children and people with disabilities, autism and mental health differences.
When you were planning for the arrival of your baby, or at times when you decided to re-decorate your child’s room, you may have wondered how you could create the perfect bedroom environment for restful sleep? Here’s how!
A good night’s sleep is essential for children’s overall well-being and development. As caregivers, we play a crucial role in providing an environment that promotes deep and restful sleep. One way to achieve this is by ensuring that our children’s bedrooms are optimised for sleep. In this blog, we will explore the key elements of a sleep-friendly children’s bedroom environment and how they contribute to high-quality sleep.
But where do I start?
- Try and find a comfortable, age-appropriate mattress that provides adequate support for your child’s growing body. Chose soft, breathable bedding made from natural materials like cotton or bamboo. A cosy blanket or duvet will help to regulate body temperature and provide a sense of security.
- Try to minimise noise disturbances in the bedroom. Consider using a white noise machine to mask unwanted noises and create a consistent, soothing background sound. Thick curtains or blinds can help reduce external noise and block out excess light; soft furnishings and carpeted floors also reduce noise.
- Goodbye clutter! A clutter-free and organised bedroom promotes a sense of calm and relaxation. Encourage your child to keep their room tidy by providing storage such as bins, shelves, boxes, toy bags, or even consider space outside of the bedroom for toys if you have this. Keeping toys out of sight will reduce the temptation for your child to get out of bed and start playing!
- Technology free zone! Keep the bedroom free from electronic devices such as televisions, mobile phones, tablets or computers. The blue light emitted by screens can interfere with the body’s natural sleep-wake cycle.
“It has been recommended to me to use blackout blinds and curtains… why is this?”
Blackout blinds and curtains can significantly contribute to improving a child’s sleep quality. They are designed to block external light sources from entering the room. By keeping the room dark, we can create a sleep-friendly environment that helps signal to the brain that it’s time to sleep. By eliminating external light distractions, children are less likely to be awakened or have their sleep disturbed, leading to a more restful night’s sleep.
It is important to know that blackout blinds and curtains should be used in conjunction with other sleep-promoting strategies such as a consistent bedtime routine and a calming sleep environment to maximise their effectiveness.
Take a look at our blackout curtain range here: Thermal blackout curtains – Happy Linen Company
Did you know that the position of the bed in the bedroom can play a role in promoting better sleep? Here are a few considerations to help optimise the bed’s position for quality sleep!
Position: Position the head of the bed against a solid wall whenever possible. This will provide a sense of stability and support, creating a grounding effect that can contribute to a more restful sleep.
Away from windows and drafts: Avoid placing the bed directly under a window or in a drafty area. Windows can allow external noise and light to enter the room, which may disrupt sleep. Drafts can cause discomfort and fluctuations in temperature.
Minimal noise exposure: Choose a location in the bedroom that minimises exposure to noise sources. If the room faces a busy street or there is a wall that backs onto a boiler cupboard for example, position the bed away from these sources to reduce disturbances.
Avoid direct line of sight to the door: Position the bed in a way that avoids having a direct line of sight to the bedroom door. This can create a subconscious sense of vulnerability and alertness, potentially impacting sleep. You could use room dividers or furniture placement to create a more soothing and secluded sleep space.
Experiment with different positions to find what feels most comfortable and conducive to restful sleep. Consider the overall flow and balance of your child’s room whilst ensuring there is enough space to move around the bed easily. Remember, everyone’s preferences and bedroom layouts are unique, so it’s essential to find the positioning that works best for your child and supports their sleep needs!
Give these tips a go and watch as your child flourishes with the benefits of restful sleep. Sleep tight!
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