Helping Children to Find their Happy Space: Spotlight on Sleep

Happy Space is a mental wellbeing charity, dedicated to helping children ask and answer the question “Why don’t I feel okay?”. Happy Space understands that feeling happy isn’t always straightforward. Especially lately. They want to help young people to recognise those feelings and use tools and techniques to make them feel better. This is why they have created a digital guidebook to top tips, tricks, videos and activities to help children to look after their mental wellbeing and find their own Happy Space. Within the guidebook is a section that looks at improving sleep (which was written for children but equally applies to adults) which they have kindly allowed use to share with you here:

Sleep – mastering your sleep routine

For many of us, the pandemic has made our sleeping habits go all over the place! But did you know that sleep is as important to our health as eating, drinking and breathing? It allows our bodies to repair themselves and our brains to collect our memories and process information. Getting a good night's sleep will help your brain grow and help you be more productive during the day. At age 10, it is recommended that you get around 10 hours of sleep each night, so below are a few tips for getting the most from your sleep.

Check noise and light in your bedroom

A quiet, dimly lit space is important for a good night's sleep. Check whether your bedroom is too light or noisy. Blue light from televisions, computer screens, phones and tablets might suppress melatonin levels (the hormone that makes us tired) and delay sleepiness. It probably helps to turn these off at least one hour before bedtime and to keep those screens out of your bedroom.

Keep regular sleep and wake times

Make sure the time you go to bed and wake up at similar times. This helps to keep your body clock in a regular pattern. It’s a good idea for weekends and holidays, as well as school days.

Set up a bedtime routine

It’s important to create a routine of things you do before you go to sleep. You could have a warm bubbly bath, brush your teeth with your eyes closed or read for twenty minutes. Whatever it is, try to keep it consistent every night, and this will help in preparing your brain for a restful night.

Relax before bedtime

Our number one advice is to find ways to relax before you go to bed. Maybe you might like to wind down by reading a book, listening to gentle music or practising our breathing exercise. Try winding down half an hour before your bedtime, and you'll be set to nod off in no time.

Here is a amazing sleep story to play yourself before bed to help you get those shut eyes!

You can find out more about Happy Space at their website here, where you can donate and support their good work, download a digital copy of the guidebook or purchase a hard copy.