The magical link between bedtime stories and sweet dreams!

Once upon a time, telling bedtime stories was a common parenting tradition. Many of us have cherished memories of our parents telling us stories before we fell asleep, taking us on a magical journey to a world of wonder and imagination.

However, in today’s fast-paced world, this tradition has changed. Recent research suggests that fewer parents now incorporate a bedtime story into the evening routine, often due to time constraints. A survey by the children’s reading charity BookTrust found that 26 percent of parents use technology to tell their children bedtime stories, and 65 percent substitute the story with screen time. The survey also revealed that only 28 percent of parents manage to share a storybook with their little ones every evening due to work and other commitments. Another study by Nielson for The National Literacy Trust[i] states that less than 50 percent of children are read to each day, which increases to 58 percent for pre-schoolers and then drops back down again in school-aged children.

The use of technology, such as tablets and television, before bedtime, has become increasingly common among children. However, avoiding using these devices for at least an hour before bed is crucial. This is because the blue light they emit can interfere with the production of melatonin, a hormone that regulates our sleep-wake cycle. Moreover, using technology before bedtime can overstimulate the brain, making falling and staying asleep harder. Therefore, due to the negative impact of screen time on sleep health, it is recommended to replace it with the age-old tradition of bedtime storytelling for children.

It is true that reading has many benefits for a child's development and can help encourage a love for learning. Studies also suggest that reading at bedtime can promote better sleep in children, making it a great addition to their bedtime routine.

The importance of establishing a consistent bedtime routine has been found to promote better sleep in children. This process might include bathing, changing into pyjamas, and reading a book. A global study[ii] of 10,085 children aged between 0 and 5 years old from 14 countries showed that having a bedtime routine is associated with an earlier bedtime, shorter sleep onset latency, lengthier sleep duration, and fewer night wakes. A regular bedtime routine can improve sleep as it regulates the internal body clock by sending signals to the brain that it is time to wind down for bed.

It has been identified that reading a paper book to children before bedtime can improve their overall sleep health. According to a survey conducted by OnePoll for ThriftBooks, 81 percent of 2000 parents reported that reading helped their children fall asleep easily. Reading a bedtime story is a unique time that allows parents and children to cuddle together and enter a world of imagination. It creates an opportunity for bonding and comforts children, allowing them to feel content and happy as they wind down.

Reading to a child before bedtime can have a calming effect, reduce cortisol levels, and help them relax and fall asleep. It can help to reduce stress levels and tune out racing thoughts. By reading a story that takes their minds off their daily worries, they are less likely to experience anxiety and insomnia, leading to better sleep. The ultimate goal is to create a peaceful and soothing environment that helps a child have a restful night. Therefore, it is no surprise that children fall asleep more peacefully and experience restorative sleep following a bedtime story.

Tips on how to include a bedtime story as part of your child’s bedtime routine:

• Select an appropriate time to begin the routine and story time. This will depend on your child's age, daytime sleep schedule, and personal sleep needs.

• It's important to create the right environment in your child’s bedroom/sleep space to promote good sleep. Keeping the room temperature between 16 and 20 degrees Celsius is recommended. Also, bright lights should be avoided; dim lights or an amber reading lamp can be used. Additionally, having a designated reading area with pillows and blankets can make bedtime stories more comfortable and enjoyable for your little one.

• Select appropriate stories based on your child's age, personal preference, and interests while avoiding potentially disturbing content.

• Agree on the number of books that you will read each night to prevent any bedtime resistance and avoid delay.

• Always finish story time on a positive note.
  

• Establish a storytelling routine into the daily schedule so that it becomes a predictable and enjoyable part of winding down every day.

Parents and children have busy lives, and it may seem like reading to children before bedtime is no longer necessary, especially with technology available to entertain them. However, dedicating just 10 to 20 minutes before bed can make all the difference. This allows for a manageable routine that won't interfere with other bedtime habits. Remember, babies and children of all ages love to be read to, so it's never too early or too late to start. Reading helps to develop their love for reading and learning, creates a special bonding experience between parents and children, and promotes a good night's sleep. When children sleep well, parents also benefit from a peaceful night's rest.

[i] https://literacytrust.org.uk/blog/reading-children-so-powerful-so-simple-and-yet-so-misunderstood/

[ii] Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. Bedtime routines for young children: a dose-dependent association with sleep outcomes.