Calmosine Sleep: Validating the Results of our 58 Child Study

The sleep of our toddlers is often disturbed... Parents worry about this and if left unresolved, such disturbances can result in the whole family suffering. In order to find natural solutions to improve everyone's daily life, a survey developed by the Parents Magazine team was conducted amongst their readers.

Understanding the importance of sleep

There are no hard and fast rules, everyone has different needs for sleep. We have all heard of that person who survives on 4 hours a night! However, sleep has a fundamental role especially in children who are growing up and are in the process of learning and developing their brain capability. Sleep is an important factor for academic success: it is difficult to concentrate at school and learn effectively when you are tired.

It is therefore important to ensure that your child develops their own rhythm and finds a routine that leaves them fresh and ready for the school day. This will allow them to avoid being in sleep debt at school, which could impact concentration and the ability to adapt to new learning.

The Sleep Council did a survey of teachers a few years ago and were shocked to find that nearly a quarter (24%) of the teachers questioned admitted that they had had to resort to letting children who were very tired sleep in a corner of the classroom.  For two thirds of teachers (65%) the problem is so serious they consider that the long-term progress of their pupils can be affected while nearly half (48%) said lack of sleep made children unruly and badly behaved.

What are a child’s sleep needs?

Sleep needs vary by age and by individual child, depending on whether they are a short / medium or heavy sleeper. It is important to take this into account in order to know everyone’s needs and to respect them.

 

Some points of reference:

Between 3 and 5 years old, children need an average of 10 to 13 hours of sleep per 24 hours (therefore including naps).

Between 6 and 13 years old, the average needs are 9 to 11 hours of sleep per day.

Between 14 and 17 years, they are 8 to 10 hours a day. [1]

With age, sleep needs change, leading to a decrease in total sleep time per 24 hours with an increase in night time sleep and a decrease in the number and duration of naps during the day, until they are no longer needed between 4 and 6 years. Sleep becomes mainly nocturnal between 3 and 6 years old.

What time should children go to bed? 

Children under 6-8 years old should be able to go to bed before 8:30 p.m. most of the time. For older people, it seems important not to go beyond 9:30 p.m., sleep before midnight is more restful and restorative sleep.

But when parents come home late from work, it can be difficult for a child to agree to go to bed early. A child needs to spend time with their parents in order to share what happened in their day before they go to sleep. If possible, make some quiet time to share with them when you come home and before they go to bed. Keep that time just for them, with no screens, phones, or other things that might distract your attention.

The evening ritual

Establishing a bedtime ritual allows your little one to have secure landmarks, conducive to getting them relaxed and in bed. Don’t hesitate to set a “bedtime” that is less rigid than completely fixed times. Teach your child to recognise the signs of sleep on their own (yawning, itchy eyes, feeling cold) in order to empower them to go to bed without prompting. Try to cut back on stimulating activities within 2 hours of bedtime. Ban screens, homework and games requiring concentration during this period and focus on calm and relaxing activities (bathing, reading, massage, etc.).

Good Habits to keep throughout the year

Also make sure to keep a regularity in your child’s sleep / wake rhythm throughout the week, being careful not to shift this rhythm too much during weekends or short holidays. Late mornings are not beneficial for the body and it takes an average of 8 to 15 days to delay bedtime by 2 hours. In case of fatigue, prefer naps during the day to having a late start in the mornings.

 

Some tips to help you prepare for going back to school

  • Avoid having children eat dinner too late and eat lunch at the same time as lunch at school would be.
  • Avoid screens at night and limit them as much as possible before they are 6 years old. The blue light emitted by current screens prevents the secretion of melatonin, the sleep hormone.
  • Get them outside for some fresh air when possible and do some physical activity.
  • Reduce the light at night, even when it is still late day. If your child is afraid of the dark, prefer the soft night light or the door ajar to the bedside lamp, whose brightness is stronger.

We hope that these tips will be of benefit to the whole family and we wish everyone a happy back to school!

 

 

(1) Source Recommendations of the National Sleep Foundation, 2017.

(2) The Sleep Council , Oct 2019

 

First released by Laudavie 20th August 2020

Designed and produced in France, the Calmosine Sleep sachets are certified organic by the independent body Ecocert which approves the selection of raw materials, formulation, manufacturing process and labelling. Calmosine Sleep contains organic plant extracts from plants grown and harvested by farmers committed to using sustainable and environmentally friendly growing methods.

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