With the back-to-school rush just around the corner, many parents are busy buying uniforms and packing lunches—but there’s one crucial question they might be overlooking: is their child actually getting enough sleep?
We’ve seen search terms rising relating to children’s sleep as families prepare to reset routines after the summer holidays.
It’s no surprise—studies show that a good night’s sleep is vital for children’s concentration, mood, and academic success. Yet, with the shift from relaxed summer schedules to early school mornings, many children risk starting the year overtired.
At Hillarys, we’re helping families take the guesswork out of bedtime with Kids Sleep Calculator. This easy-to-use tool helps parents determine the ideal bedtime for their child, based on age and wake-up time—just in time for the new school year.
Yvonne Keal, product expert at Hillarys said, “As a parent, I know how tough it can be to get kids to wind down at bedtime, especially when it’s still light outside. We put blackout blinds in my children’s rooms, and it really helped them settle more quickly in the evenings and not wake up so early. I also found it helpful to work out a proper bedtime as the new school term approached, and tools like a sleep calculator can be really useful for figuring out what time they should be heading to bed. It just makes the whole routine a bit easier for everyone.”
Tips for parents: helping children get better sleep
- Establish a consistent bedtime routineSet a regular bedtime and wake-up time—even on weekends. A predictable routine helps regulate your child’s body clock and makes it easier for them to fall asleep.
- Create a calm, sleep-friendly environment
Make your child’s bedroom a relaxing space reserved for sleep. Keep it tidy, quiet, and cool. Consider using blackout blinds to block out early morning or evening light, which can help signal to your child’s body that it’s time to sleep. - Limit screen time before bed
The blue light from TVs, tablets, and phones can interfere with the production of melatonin, the hormone that helps us sleep. Try to turn off screens at least an hour before bedtime. - Encourage relaxing activities before bed
Reading a book, listening to calming music, or having a warm bath can help your child wind down and get ready for sleep. - Watch out for caffeine and sugar
Avoid giving children caffeinated drinks or sugary snacks in the afternoon and evening, as these can make it harder for them to fall asleep. - Let in fresh air and keep the room cool
A well-ventilated, slightly cooler room (around 16-20°C) is ideal for sleep. Open a window for a short time before bed if it’s safe to do so. - Use the Hillarys kids sleep calculator
Take the guesswork out of bedtime. Use our handy calculator to find the ideal bedtime for your child based on their age and when they need to wake up.
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