Gina Johnson
Sleep is important for children's health and development, but sometimes they can struggle to fall asleep. There are many reasons why children might not be able to sleep, including fear of the dark, scary dreams, or being afraid of being alone. To help children get a good night's sleep, it is important to create a relaxing bedtime routine and make sure their bedroom is dark, quiet, and comfortable.
| Characteristics | Values |
|---|---|
| Keep the bedroom cool | Turn on a fan if the child is warm |
| Keep the bedroom cosy | Pull on some socks if the child is cold |
| Have a regular, calming bedtime routine | Take a warm bath, read, or do yoga and breathing exercises |
| Talk to parents or caregivers | Most of the time, this is all that's needed to handle a sleep problem |
| Put away homework and turn off devices | Do this about an hour before bedtime |
| Seek professional help | Talk to a GP, counsellor, or psychologist |
| Visit a sleep clinic | Speak to a GP or paediatrician to see if they can refer you |
| Be consistent | If your child gets up, keep taking them back to bed with as little fuss as possible |
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What You'll Learn
- Establish a calming bedtime routine, such as taking a warm bath or reading
- Put away homework and turn off devices an hour before bedtime
- If your child gets up, take them back to bed with minimal fuss
- If your child has autism or ADHD, seek tailored support
- If your child sleepwalks, gently guide them back to bed and keep the area they may roam in safe
Establish a calming bedtime routine, such as taking a warm bath or reading
If your child is struggling to sleep, it's important to establish a calming bedtime routine. This could include activities such as taking a warm bath or reading a book. Reading is a great way to wind down and relax before bed, and it can also help your child develop their language and literacy skills. If you're reading to your child, try to stick to one story to avoid overstimulating them. You could also incorporate some gentle yoga poses or breathing exercises, which can help both you and your child feel more relaxed.
About an hour before bedtime, it's a good idea to put away any homework, turn off screens, and limit your child's exposure to blue light from devices. This can help signal to their brain that it's time to wind down and prepare for sleep. Creating a relaxing environment in the bedroom is also key. Make sure the room is cool, dark, and quiet, and that your child's bed is comfortable and ready for sleep. If they have a lot of toys or stuffed animals in their bed, consider removing some to make more space for them to stretch out and get comfortable.
If your child is still struggling to sleep, it might be helpful to talk to a healthcare professional, such as your GP or a paediatrician. They can offer advice and support tailored to your child's needs. If your child is autistic or has ADHD, for example, they might refer you to a sleep clinic for specialised help. Remember that sleep issues are common, and there are resources available to help you and your child get the rest you need.
In addition to establishing a calming bedtime routine, it's important to address any underlying health issues that may be impacting your child's sleep. For example, stuffy noses from allergies, colds, or asthma can make it difficult for children to breathe and sleep comfortably. If you suspect your child may be struggling with a health condition, don't hesitate to consult a doctor for advice and treatment options.
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Put away homework and turn off devices an hour before bedtime
If your child is struggling to sleep, it's important to establish a calming bedtime routine. About an hour before bedtime, put away homework and turn off all devices, including the TV, computers and cellphones. This will give your child's brain time to wind down and prepare for sleep.
Instead of screen time, encourage your child to take part in relaxing activities in the hour before bed. Reading a book, taking a warm bath or doing some gentle yoga can all help to calm your child's mind and body. You could also try breathing exercises, which can be beneficial for both you and your child.
If your child is still struggling to sleep, it might be worth looking at their bed and bedroom. Make sure their bed is comfortable and ready for sleep – not too hot or too cold. Their bedroom should be a relaxing space, so consider whether it's too cluttered with toys and soft toys. You could also try keeping the room cool by turning on a fan.
If your child is still having trouble sleeping, it might be worth seeking further advice. Talk to your GP or a paediatrician, who may be able to refer you to a sleep clinic. If your child is autistic or has ADHD, you may need more tailored support.
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If your child gets up, take them back to bed with minimal fuss
If your child is still struggling to sleep, there are some books and activities that can help. Yoga and breathing exercises can help both you and your child to feel relaxed. Make sure their bed is ready for sleep and relaxing – not so jammed with toys and stuffed animals that there's no room for them. Turn on a fan if they're warm or pull on some socks if they're cold. Have a regular, calming routine before bedtime, like taking a warm bath or reading. Most of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine. But if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counsellor or psychologist about stress or sadness you might be feeling. Some kids might have to see a doctor who specialises in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong. About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones.
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If your child has autism or ADHD, seek tailored support
If your child is struggling to sleep, there are a few things you can try. First, make sure their bed is ready for sleep and relaxing. That means not too many toys or stuffed animals, and the room should be a comfortable temperature. You can turn on a fan if they're warm or put on some socks if they're cold. Establish a regular, calming bedtime routine, such as taking a warm bath or reading a story. If they get up, keep taking them back to bed with as little fuss as possible. Yoga and breathing exercises can also help both you and your child feel relaxed.
About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. If your child is still struggling to sleep, talk to your GP for advice. They might suggest talking to a counsellor or psychologist about any stress or sadness your child might be feeling. Some hospitals have sleep labs where patients come in overnight to be checked while sleeping to see what might be wrong.
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If your child sleepwalks, gently guide them back to bed and keep the area they may roam in safe
If your child sleepwalks, it's important to gently guide them back to bed without waking them. This is because waking a sleepwalking child can scare them. You should also keep the area they may roam in safe by locking doors and putting up safety gates near steps.
If your child is struggling to sleep, there are a few things you can try. Firstly, make sure their bed is ready for sleep and relaxing. This means ensuring there is enough space for them to sleep comfortably without being jammed with toys and stuffed animals. You can also turn on a fan if they're warm or put on some socks if they're cold. Having a regular, calming bedtime routine can also help. This could include taking a warm bath, reading, or doing yoga and breathing exercises.
It's also important to limit screen time and homework before bed. About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. If your child is autistic or has ADHD, you may need more tailored support. Sleep issues are common in children with these conditions, and a GP or paediatrician can refer you to a sleep clinic for help.
If your child continues to struggle with sleep, it may be helpful to talk to a counsellor or psychologist about any stress or sadness they might be feeling. You can also speak to your GP for advice, as some hospitals have sleep labs where patients can be checked while sleeping to see what might be wrong.
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Frequently asked questions
First, check that they're getting enough sleep. Kids aged 5 to 10 years need at least 10 hours of sleep a night. If they're not getting enough sleep, try putting away homework and turning off devices like the TV, computers, and cellphones an hour before bedtime. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music.
It's OK to turn on a dim night-light. Light tells your body that it's time to be awake, so you want it to be dark at night, but a small nightlight is fine.
Try talking to your child about the nightmares (and even drawing a picture of them) to help them stop having them. Watching scary or violent TV shows or movies or reading scary books before bedtime can give your child bad dreams, so it's best to avoid these kinds of things before bed. Instead, think good thoughts before bed, like a favourite place or activity, or all the people who care about them.
Make sure their room is quiet. Shut the door if your child can hear a TV or people elsewhere in the home. You could also try playing soothing music to help them sleep.
Some kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong.
