Tantrums, Tossing, and Tired Tots: A Parent’s Guide to Sleep Before Term Time
As the school bell looms and summer fades, parents across the UK brace for an annual bedtime battle: coaxing children back into a healthy sleep routine after six weeks of a more relaxed approach. Poor sleep in children isn’t just about a grumpy morning – it can affect learning, behaviour, and overall well-being.
Panda, the sustainable sleep brand renowned for its luxurious, eco-friendly bedding, has teamed up with consulting psychologist Dr. Ritz to share practical advice on helping little ones drift off with ease before the school term starts.
The Problem
During the holidays, bedtimes creep later, mornings get slower, and screens often take the place of story time. The result? Children struggle to fall asleep, wake up more during the night, and show signs of tiredness and irritability during the day.
Expert Advice from Dr. Ritz
“Consistency is key,” says Dr. Ritz, sleep expert for Panda London, consultant counselling psychologist and founder of Reflect with Dr. Ritz. “Begin adjusting bedtime and wake-up schedules at least one to two weeks before term starts. Avoid stimulating activities and screens an hour before bed, and create a calming bedtime routine with predictable steps – such as a bath, book, and bed – to signal to the body that it’s time to sleep.”
Dr. Ritz also recommends:
1. Gradually shift bedtimes – Move bedtime 10–15 minutes earlier each night to gently transition children back to a school-friendly schedule without resistance.
2. Bring back the morning routine – Encourage children to wake at the same time every day, even on weekends, to help regulate their internal body clock.
3. Make bedrooms a tech-free zone – Remove TVs, tablets, and phones from the bedroom to reduce stimulation and avoid blue light exposure, which delays the release of melatonin.
4. Create a sleep-friendly environment – Use breathable bedding, supportive pillows, and blackout blinds to help children stay cool, comfortable, and undisturbed.
5. Wind-down activities – Replace high-energy play with calming activities like reading, drawing, listening to soft music or connecting over your gratitudes for the day in the hour before bed.
6. Healthy bedtime snacks – If needed, offer light, sleep-supportive foods such as a banana or warm milk, avoiding sugary treats close to bedtime.
“These small changes, introduced gradually, can make a big difference,” Dr. Ritz adds. “When children feel secure and comfortable, they settle more easily and sleep more soundly – which is a win for the whole family.”
Panda’s Sleep Solutions
Panda’s award-winning children’s bamboo bedding range is designed to help parents create the perfect sleep sanctuary:
* Kids Memory Foam Bamboo Pillow
Hypoallergenic, breathable and ergonomically designed for growing spines, parents love its long-lasting comfort and cooling properties:
“I have had this pillow for my toddler for over a year and he still gets a full night’s sleep on it. Feels just as firm as when we bought it.”
“I bought this pillow for my daughter as she loves my memory foam pillow. She loves sleeping on her Panda pillow – it keeps her cool and content.”
“My 5-year-old granddaughter has had this pillow for 3 years and loves it!”
* Kids 100% Bamboo Bedding Set
Incredibly soft on the skin, naturally antibacterial, and designed to breathe with them. Parents rave about its quality:
“Excellent quality. Washes really well and it doesn’t shrink and pull on the mattress. The best bedding by far and will only buy this range moving forward.”
“Feels so soft and silky – I am a bit jealous of my daughter now and want some for my own bed.”
* Kids Cloud Bamboo Duvet
Light weight, breathable, and thermoregulating to keep kids snug but never stuffy with a perfect, child-friendly 4.5 tog rating.
“I recently purchased the Bamboo Kids Duvet for my son, and I must say, it has been a game-changer in our household. As a parent, finding the perfect bedding for our little ones is always a priority, and this duvet exceeded all expectations. If you're looking for a high-quality duvet for your little one, look no further than the Bamboo Kids Duvet. Highly recommended!”
Back to school season can be a tough time to navigate, for both parents and little ones. Set everybody up for success by prioritising bedtime routines and better sleep for all the family with the help of breathable, hypoallergenic and thermoregulating bamboo.