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Lots of children find it difficult to settle down and sleep, and will wake up during the night.  

For some people, this isn’t a problem. But if you or your child are suffering from lack of sleep, there are some techniques you can try.  

If your child will not go to bed 

1. Decide what time you want your child to go to bed and stick to this time.  
2. Start a bedtime routine 20 minutes before the time you want your child to go to sleep.  
3. Set a limit on how much time you spend with your child when putting them to bed e.g. read one story, then say goodnight.  
4. Give your child their favourite toy or comforter before settling into bed.  
5. If your child gets up, keep taking them back to bed again with as little fuss as possible.  
6. Try and be consistent with the routine.  

Tips for older children and parents:  

Sleep at regular times- keep regular sleep hours going to bed at the same time and waking up at the same time helps your body get used to a routine.  

Make sure you wind down  

Winding down is a important part of preparing to go to sleep. There are lots of ways you can relax   

1. A warm bath will help your body reach a temperature that’s ideal for rest.  
2. Writing a to-do list for the next day can organise your thoughts and clear your mind. 
3. Relaxation exercises e.g. light stretches can help relax the muscles.  
4. Relaxation music may also relax you.  
5. Reading a book or listening to the radio relaxes the mind by distracting it.  
6. Avoid using smartphones or tablets for an hour or so before you go to bed as the light from the screen may have a negative effect on sleep.  

Make your bedroom sleep-friendly  

1. Your bedroom should be a relaxing environment. Experts claim there’s a strong association in people’s minds between sleep and the bedroom.  
2. However, certain things weaken that association e.g. TVs, phones, light, noise and a bad mattress or bed.  
3. Your bedroom ideally needs to be dark, quiet, tidy and a nice temperature.  
4. Keep a sleep diary  
5. It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.  

 

It can take patience, consistency and commitment, but most sleep problems can be solved. We hope you both get a good night’s sleep!

This article was adapted from https://www.nhs.uk/conditions/baby/health/sleep-problems-in-young-children/