With our usual routines remaining in a state of flux at the moment, it’s worthwhile focusing on certain routines that can support wellbeing – with sleep being top of the list.

University of Oxford sleep scientist, Dr Nicola Barclay, has teamed up with health and wellbeing brand, Mammoth, to help families get back into their daily routines, despite the challenges of the pandemic.

Dr Barclay, who works in the University of Oxford’s Sleep and Circadian Neuroscience Institute, explained: “Since lockdown, we may have found our sleep routines disrupted and many parents say that their young children or teens aren’t getting enough sleep. After six months of upheaval, now is a good time to take stock and try to get our routines going again. As a mum myself, this is a subject close to my heart. I really recommend bringing bedtimes forward for children and a good tip is to start the bedtime routine 15 minutes earlier each night. Keep lights low in the evening, try calm activities, a relaxing bath and minimise screen time before bed. This gradual approach – keeping the routine going at weekends, too – will help the whole family get back into a healthy routine.”

According to Dr Barclay, children aged three to five should get between 10-13 hours sleep a night, six to 12-year-olds should be nine-12 hours, and teens between the ages of 13-18 should aim for eight-10 hours.

Mammoth Founder and CEO, John Tuton, added: “Good sleep is the foundation for a healthy lifestyle and during these challenging times, it has never been more important to do everything we can to care for ourselves, both physically and mentally.”

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