New research reveals the exact time you should be putting your children to bed.

The experts at Make My Blinds have created a sleep calculator to help improve sleep quality around the country, as well as sharing tips to help children achieve a better night’s sleep. 

You can try the calculator for yourself here: https://www.makemyblinds.co.uk/sleep-calculator/ 

Did you know?

• The required amount of sleep we need depends on our age. Babies under 12 months should be getting between 12-16 hours of sleep every day.

• Babies usually require cues to signal bedtime, often from their external environment like swaddling, a soothing bath, gentle massage, or dim lighting. Establishing a bedtime routine can make sleep more predictable and calming for your little one, potentially averting sleep issues. By following a bedtime routine, the baby will learn when it’s time to sleep. 

• From about 18 months onwards, some toddlers may experience sleep regression, struggling to fall asleep or waking frequently during the night. This can be due to growth spurts, teething, changes in routine, illness, travel, or stress. To improve your child’s sleep quality, try incorporating relaxing activities such as a warm bath, gentle massage, bedtime stories, or soothing lullabies into the bedtime routine. Additionally, create a calm, quiet, dark, and warm environment devoid of distractions. 

Colette Toman, interior stylist at Make My Blinds has shared the following advice on creating an environment which will help improve your sleep quality:

“Getting the correct amount of sleep is vital for our physical and mental health but for those who are struggling with sleep deprivation, it can be hard to understand what contributing factors may be to blame and making the issue worse.

“For many of us, we’re aware that certain lifestyle habits such as a bad diet and using technology before bed can impact our sleep quality, as well as stress and money worries, however, the environment you’re sleeping in can influence how good or bad your sleep pattern is.

“As lighter mornings approach, the amount of natural light entering your bedroom can disrupt your sleep quality, so it’s important to make the room as dark as possible, for as long as possible. One of the best ways to achieve this is by investing in a blackout roller blind as they’re cost-effective and will help block out any natural light. As well as this, making sure you’re sleeping in a neat and tidy space is also a great way to relax the body and mind which in turn, will benefit your quality of sleep.

“Finally, your bedroom should be a place of relaxation and technology can often make us more alert and increase our chances of having a bad night’s sleep. With this in mind, consider removing any distractions from your room or make sure they’re switched off long before it’s time for bed and instead, opt for a book or practise mindfulness.”