How to Manage Bedtime Without the Screen by Julie Mallon

We are now starting to understand the positive impact of quality sleep on overall health, mood, and cognitive function, not only for us as adults but even more importantly for our children.

The research also supports how important it is to Involve the entire family in establishing a consistent bedtime routine that prioritizes winding down routine and most importantly one that does not include screens.

Such research includes that of the AAP (American Academy of Pediatrics) whose recommendations suggest avoiding screens at least an hour before bedtime for young children and two hours if they are two years or under.

The main reason for this recommendation is due to evidence on Blue Light and how exposure to screens emits blue light which then affects melatonin production in young children, impacting their sleep, by disrupting their internal biological clock.

Living in the Digital World where trying to avoid the screen is getting harder but I would suggest, to support better sleep positively reinforcing good sleep habits. This can include

Sleep-Inducing Activities such as soothing activities like reading, storytelling, meditation, or gentle stretching before bedtime to make sleep preparation enjoyable.

Many studies also demonstrate the importance of a consistent sleep environment and I would recommend creating a  sleep-friendly space. This can be achieved by ensuring your children’s bedrooms are conducive to good sleep, free from screens and distractions, to reinforce the importance of quality sleep.

Finally we sometimes underestimate the power of role modeling. Role modeling- making sleep a priority as parents.

We need to lead by example and demonstrate the importance of sleep by prioritizing our own sleep habits, showing that it's valued in the family.

By integrating these strategies, families can maintain a focus on the importance of sleep while adopting a flexible and supportive approach to managing good quality sleep without screen time.

One of the most positive sleep associations is the sound - the sound of the waves, and the sound of white noise to help mask environmental noises also creates beautiful patterns in a child’s sleep.

Research has also shown that the white noise helps children to fall asleep faster and to stay asleep longer. So I do recommend the little Morphee as the ultimate story book with meditation to help calm your child’s brain down, with no screen, no harmful waves and it really is a positive sleep association and can travel anywhere with you.

As the perfect festive gift, we are offering My Little Morphée for AED 472 (plus AED20 delivery) by emailing [email protected].

For more information visit https://www.nurture2sleep.com/collaborations