Between confinement and summer vacation, our rhythms of life, and in particular of sleep, may have been upset. If adults manage to reset their pace by returning to work, it is more complicated for children, whose bedtime habits have been disrupted. Dr Jimmy Mohamed, co-presenter of the health program of Europe 1, Sans Rendez-vous, from Monday to Friday from 3 p.m. to 4 p.m., gives you his advice to prepare for the start of the school year and find better quality sleep.
Put back a bedtime ritual
Bedtime rituals are essential for the little ones. These habits, which we have in the evening and which we repeat every day, in the same order, reassure children before going to sleep. The rituals should however be kept short, around 10 minutes. And the older the child, the shorter these rituals should be.
Dr Jimmy Mohamed advises against sitting on the child's bed to read the evening story. The bed must remain a space reserved for sleep. You can sit on the floor or in a chair before the child goes to bed.
In toddlers, it is also important to separate meals and sleep. It is therefore necessary to avoid giving a bottle at bedtime. The child really has to tell the difference between a meal, eaten in the dining room or the kitchen, and sleep. If you bottle-feed your baby before bed, do so somewhere other than the bedroom.
Gradually shift bedtime
If your children have gotten into the habit of going to bed later in the last few weeks, they need to be re-accustomed to falling asleep early. Beware of the false good idea of eliminating the nap to tire the child. Some people really need this afternoon rest. If you remove it, they may end up in a paradoxical situation of hyperexcitability and therefore refuse to sleep at night. You may end up with little demons, warns Dr. Mohamed.
Preferably, gradually shift the bedtime: 15 minutes earlier, each evening. In 4 days, you will have gained 1 hour, and in 8 days, 2 hours. These gradual changes will not upset your children's habits.
Limit screens before sleeping
Between confinement and the holidays, children often spent more time in front of TVs, tablets and smartphones. But beware, screens are associated with poorer quality sleep, a delay in falling asleep and especially with micro-alarms, which will alter sleep and disrupt the night.
Prepare your sleep
About 1 hour before bedtime, avoid aggressive stimulation. You can lower the brightness in your home, but also cut screens and video games. It is also too late for homework. Prefer a quiet activity, such as reading time, or listening to music. This will allow you to relax before going to sleep.
Avoid stimulants at the end of the day
Soft drinks made from cola, tea, coffee and also tobacco should be avoided at the end of the day. It is recommended for children, but also for adults, to practice 1 hour of physical activity per day. However, prefer the morning, rather than the evening, to exercise.