Scientists design ultimate bedtime routine for youngsters

Getting children to go to bed is a common problem that many parents experience, but now scientists have created the perfect bedtime routine for youngsters aged between two and eight.

University of Manchester psychologists examined scientifically the definition of a 'good bedtime' by scoring different routines and activities over a period of seven days.

They found that a combination of activities such as brushing teeth or reading a bedtime story was essential.

The scientists noted that parents should aim to score over 50 points from various activities to achieve an effective bedtime routine on a consistent basis. Brushing teeth before bed scores 35 and going to bed at the same time every night scores 20, which if done consistently over seven days would get parents to over 50.

They pointed out that a combination of methods could work, including reading a book (15 points), avoiding food and drink before bed (10 points) and handing over all electronic devices before sleep (10 points).

However, the scientists noted that if you make an activity part of your regular routine then fail to do it one day, you lose points and would need to make it up with extra activities.

About 59 UK experts had worked in the study to determine the activities and definition of good sleep for the youngsters.

Study lead author, Dr. George Kitsaras, said that bedtime routines are a vital family activity with important knock-on implications for wellbeing and health.

This study for the first time provides that expert and scientific guidance. Psychologists, dentists, public health specialists and other experts from education, health visiting and sleep research participated in what is known as a Delphi Process, a method of achieving wider consensus through rounds of questions.

Dr. Kitsaras stated that there were strong links between inadequate oral hygiene and dental decay, so that was added as a high-scoring element of the new routine, noting: 'Washing or having a shower each night before bed, on the other hand, might be a common practice for families but our experts considered it to be part of a wider umbrella of child-parent interactions.'.

The findings have been published in the journal PLOS One.