Sleep and bedtime
This information is here to help you support your child as they get ready for sleep. A good night’s sleep is important for feeling well during the day.
What can be difficult?
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Getting calm and ready for bed
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Sleeping in a bedroom that isn’t set up for rest
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Following a bedtime routine
Top tips for making a great sleep environment
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Know what’s typical for their age. Children need different amounts of sleep at different ages. The Lullaby Trust has helpful information.
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Check the bedroom environment. Is it too bright, noisy, hot, cold, colourful or has lots of different smells? Do they need a teddy or something familiar and comforting to hold? Small changes can make the room feel calmer and safer.
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Talk about bedtime. Ask your child what they dislike about their bedtime routine and see what you can change. A simple bedtime social story can help start the conversation.
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Pretend play. Putting a toy to bed can help your child talk about what makes bedtime hard for them.
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Do calming activities before bed. Deep pressure, like tight hugs, gentle rocking or slow swaying can be calming.
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Think about reducing screen time. Try stopping screens 30-60 minutes before bed. Studies have shown this helps to support the body’s natural function which winds down for sleep when it is dark. The light from screens tricks the body into thinking it is still daytime.
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Keep a routine. Doing the same calming activities every night helps children understand it’s time to wind down. Visual schedules can help too. This helps children to understand that it is time to wind down and get ready for bedtime.
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Do quiet activities in bed. Reading books in low lighting can help children to feel sleepy.
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Encourage children to do plenty of exercise and movement during the day, but avoid energetic play right before bed.
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Avoid large meals and foods which contain caffeine before bed, such as fizzy drinks and chocolate.
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Check their bedding. Is the sheet scratchy? Would they prefer a different material on their pillow? Letting them choose their bedding can help. Remember that children under 1 year old should follow safe sleep guidance available through the Lullaby Trust.
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Stay calm and reassure them. It can take time to figure out what works best for your child.
Useful websites with further resources