Latest news with #HannahShore
Scotsman
31-05-2025
- Health
- Scotsman
Three ways bedtime stories benefit your child, according to sleep scientist
This timeless bedtime tradition is also backed by science 😴 Sign up to our daily newsletter Sign up Thank you for signing up! Did you know with a Digital Subscription to Edinburgh News, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... As well as being a great way for parents and children to connect, bedtime stories can really help them One sleep scientist says they can greatly improve sleep quality Nighttime reading can also play a part in helping them process the day and regulate their mood Another of its benefits is a key skill kids will need at school Tucking your child in for a bedtime story can benefit them in all kinds of different ways - many of which last long after the last page has turned. May was National Share-a-Story Month, an annual, UK-wide celebration of storytelling, literacy, and the power of sharing a good story with your child. But just because the month is drawing to a close, that doesn't mean that the storybook has to. Advertisement Hide Ad Advertisement Hide Ad Sleep expert Hannah Shore, head of sleep science at online bedding retailer Mattress Online, says bedtime stories can play a big role in supporting children's sleep and wellbeing. But they also have all kinds of other impacts, she said, making them a beneficial part of any family's nighttime routine. Here are a few of the key ways she says they can help your child - at bedtime and beyond: Bedtime stories can do much more than just improve a child's sleep | (Image: National World/Adobe Stock) Three benefits of bedtime stories 1. Better sleep Making a habit of reading a story to your child before bed can help subconsciously give them a cue that it's time to go to sleep, Ms Shore said. 'A bedtime story is the go-to wind-down routine for lots of parents. Tried, tested and passed down through generations,' she continued. 'Having a good wind-down routine before bed allows the body and brain to relax and calm down. This calm time tells the body it should start to get ready for sleep, slowing down that heart rate, bringing that core body temperature down and relaxing the mind - all signals to help prompt the body to start producing sleep hormones, such as melatonin.' Advertisement Hide Ad Advertisement Hide Ad On top of that, there were studies that backed this up. Establishing a calming bedtime routine as early as three months old can improve sleep outcomes later in life, a Sleep Research Society article found. These routines are associated with fewer night-time awakenings, fewer sleep problems, and longer overall sleep durations. In recent years, many were turning to screens at bedtime. But she said this could actually work against the body's natural sleep signals - with blue light from phones and tablets actually suppressing melatonin production, making it harder for children to fall and stay asleep. Children generally need more sleep than adults for healthy growth, the NHS advises, although the exact amount varies by age. This ranges from 11 to 14 hours per day for toddlers, to 9 to 12 hours for six to twelve-year-olds. Advertisement Hide Ad Advertisement Hide Ad 2. Emotional regulations Part of what makes bedtime stories such an effective tool for sleep is their role in promoting relaxation and mental wellbeing, the sleep scientist continued. Stories could help children process their day and regulate their emotions - especially as a consistent part of their daily wind-down ritual. One US study even found that 'language-based' bedtime routines like storytelling could lead to a decline in behavioural problems, including anxiety, aggression and social withdrawal. 'In a world of distractions and screen time, the simple ritual of a bedtime story can be incredibly powerful,' Ms Shore continued. 'Not only does it support healthier sleep, but it also strengthens the bond between parent and child, creating a sense of safety and calm that's essential for emotional wellbeing.' 3. Boosting literacy Finally, reading stories regularly has been shown to significantly boost language skills in young children. This includes expanding their vocabulary, improving pronunciation, and even nurturing creativity. Advertisement Hide Ad Advertisement Hide Ad Children exposed to consistent bedtime storytelling often demonstrate greater fluency, self-confidence, and academic readiness, another study found. In the UK, children enter Reception as young as four years old. Education experts say having a solid foundation in basic reading and writing skills can help ease their transition significantly. If you have an education story to share, we'd love to hear from you. You can now send your stories to us online via YourWorld at It's free to use and, once checked, your story will appear on our website and, space allowing, in our newspapers.
Scotsman
31-05-2025
- Health
- Scotsman
Three ways bedtime stories benefit your child, according to sleep scientist
This timeless bedtime tradition is also backed by science 😴 Sign up to our daily newsletter – Regular news stories and round-ups from around Scotland direct to your inbox Sign up Thank you for signing up! Did you know with a Digital Subscription to The Scotsman, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... As well as being a great way for parents and children to connect, bedtime stories can really help them One sleep scientist says they can greatly improve sleep quality Nighttime reading can also play a part in helping them process the day and regulate their mood Another of its benefits is a key skill kids will need at school Tucking your child in for a bedtime story can benefit them in all kinds of different ways - many of which last long after the last page has turned. May was National Share-a-Story Month, an annual, UK-wide celebration of storytelling, literacy, and the power of sharing a good story with your child. But just because the month is drawing to a close, that doesn't mean that the storybook has to. Advertisement Hide Ad Advertisement Hide Ad Sleep expert Hannah Shore, head of sleep science at online bedding retailer Mattress Online, says bedtime stories can play a big role in supporting children's sleep and wellbeing. But they also have all kinds of other impacts, she said, making them a beneficial part of any family's nighttime routine. Here are a few of the key ways she says they can help your child - at bedtime and beyond: Bedtime stories can do much more than just improve a child's sleep | (Image: National World/Adobe Stock) Three benefits of bedtime stories 1. Better sleep Making a habit of reading a story to your child before bed can help subconsciously give them a cue that it's time to go to sleep, Ms Shore said. 'A bedtime story is the go-to wind-down routine for lots of parents. Tried, tested and passed down through generations,' she continued. 'Having a good wind-down routine before bed allows the body and brain to relax and calm down. This calm time tells the body it should start to get ready for sleep, slowing down that heart rate, bringing that core body temperature down and relaxing the mind - all signals to help prompt the body to start producing sleep hormones, such as melatonin.' Advertisement Hide Ad Advertisement Hide Ad On top of that, there were studies that backed this up. Establishing a calming bedtime routine as early as three months old can improve sleep outcomes later in life, a Sleep Research Society article found. These routines are associated with fewer night-time awakenings, fewer sleep problems, and longer overall sleep durations. In recent years, many were turning to screens at bedtime. But she said this could actually work against the body's natural sleep signals - with blue light from phones and tablets actually suppressing melatonin production, making it harder for children to fall and stay asleep. Children generally need more sleep than adults for healthy growth, the NHS advises, although the exact amount varies by age. This ranges from 11 to 14 hours per day for toddlers, to 9 to 12 hours for six to twelve-year-olds. Advertisement Hide Ad Advertisement Hide Ad 2. Emotional regulations Part of what makes bedtime stories such an effective tool for sleep is their role in promoting relaxation and mental wellbeing, the sleep scientist continued. Stories could help children process their day and regulate their emotions - especially as a consistent part of their daily wind-down ritual. One US study even found that 'language-based' bedtime routines like storytelling could lead to a decline in behavioural problems, including anxiety, aggression and social withdrawal. 'In a world of distractions and screen time, the simple ritual of a bedtime story can be incredibly powerful,' Ms Shore continued. 'Not only does it support healthier sleep, but it also strengthens the bond between parent and child, creating a sense of safety and calm that's essential for emotional wellbeing.' 3. Boosting literacy Finally, reading stories regularly has been shown to significantly boost language skills in young children. This includes expanding their vocabulary, improving pronunciation, and even nurturing creativity. Advertisement Hide Ad Advertisement Hide Ad Children exposed to consistent bedtime storytelling often demonstrate greater fluency, self-confidence, and academic readiness, another study found. In the UK, children enter Reception as young as four years old. Education experts say having a solid foundation in basic reading and writing skills can help ease their transition significantly.
Daily Mirror
26-04-2025
- Health
- Daily Mirror
London Marathon: Experts share last-minute training, sleeping, and eating tips
What you do in the final hours before a race can make all the difference More than 56,000 runners will tear through the capital's streets in the London Marathon this Sunday. While some have been training for months, or even years, the last 24 hours before the race can prove decisive. You'll need to make sure you get sufficient sleep on Saturday night to ensure you're well-rested and ready. Sleep expert Hannah Shore, who leads Sleep Science at Mattress Online, said: "Sleep is vital for recovery. Throughout periods of deep sleep our bodies produce growth and repair hormones to help prevent injury, along with proteins that help boost our immune system." Light sleep also plays a part in enhancing cognitive functions like decision making, which are key for race-day strategies on pace and nutrition. Hannah, an Oxford Sleep Medicine Programme graduate, continued: "In the last few days leading up to the marathon you may struggle to switch off the thoughts and may begin to feel nervous, which can make it more difficult to fall asleep. "Doing a calming activity in the evening before you go to bed can help switch your brain off and prepare your body for sleep. It's important to find something that works for you - it could be reading or breathing exercises, or it could just be watching reruns of your favourite TV show." Once your body is well-rested by Sunday morning, your focus should shift onto food and fuel. Carbo-loading is typically on the pre-marathon menu, providing the energy reserves needed for race day endurance - but hydration is also just as important. Roberta d'Elia, head chef at Pasta Evangelists, said: "Pasta is the marathon runner's meal of choice thanks to its 'slow release' properties. Carb loading usually starts two-three days pre-run and during this time, you want to be resting, relaxing and trying your best not to overthink the challenge ahead." The pasta expert recommended hearty dishes such as macaroni and cheese, mushroom ragu with chicken, beef and chianti lasagne, and alfredo sauce with chicken. All of these dishes boast a balance of around 60 per cent carbohydrates and 30 per cent protein per portion. Durham University suggests enjoying a carb-rich breakfast low in fat, fibre, and protein between two and four hours prior to the start of the marathon. They also advise staying hydrated three to four hours before the run, topping up with an extra carbohydrate snack following your warm-up session. As the countdown to race start time begins, most runners start their warm-up routines with just minutes left. A beneficial warm up should ideally involve more than just a few stretches and some jumps at the starting line to shake off the jitters. Personal trainer Elyn Marwick recommends at least 10 minutes of warm up routines before the run. "Warming up before you run helps to increase blood flow to the muscles, boosting their flexibility," she said. "Warm ups help lubricate joints too, increasing their range of motion." For those looking for warm-up ideas, physiotherapist and Deep Freeze expert hub specialist Clara Kervyn recommends some leg swings. She said: "To do these, stand tall, holding on to a wall for balance if you need. Swing your left leg forward and behind you, extending the swing with each rep, and keeping your right foot firmly on the ground. "Once you've done 10 swings, swap sides. To enhance this mobility, move, try swinging your leg across your body, in front of you." Incorporating heat therapy into your warm-up can also be beneficial. For instance, applying Deep Heat products to areas prone to tightness or knots during a marathon, such as calves, thighs, and shoulders, can improve the effectiveness of your warm-up routine. In the moments following your race, it's advisable to engage in a cool down routine. This can help your body pre-empt any injuries or strain incurred during your run. Ice therapy can aid in this process. Additionally, performing some gentle stretches or walking can help gradually reduce your pace.
