Looking for ways to help your child get a better night’s sleep?
Here are 10 practical tips to help your child fall asleep more easily, stay asleep longer, and wake up feeling rested and ready for the day.
1. Know how much sleep they need
Not sure what your child’s bedtime should be? View our average sleep needs table  to see how many hours of sleep each age group usually needs. Start with the time your child needs to wake up and count backwards based on their age. Â
A 9-year-old, for example, needs around 9–11 hours of sleep – so if they’re up at 7am, bedtime should be around 9pm.
Naps count too! If your child naps during the day, you’ll need to factor this in.
2. Stick to a routine (even at the weekend!)
Consistency is key. Get up and go to bed at the same time every day – weekends and holidays included. This helps their internal body clock (circadian rhythm) stay on track, making it easier to fall asleep and wake up naturally.
3. Create a wind-down hour
Help your child shift from busy to bedtime with a relaxing hour before sleep.
- Do – Try reading, quiet crafts, colouring, relaxing music, a warm bath or bedtime stories
- Don’t – Avoid screens, loud games, and big emotional chats close to bedtime – these can all raise cortisol, the ‘awake’ hormone, and delay sleep
4. Create a calm, screen-free sleep space
- Their room should feel calm, cosy, and safe
- Keep it cool (16–18°C), dark, and clutter-free
- Cut out screens an hour before bedtime – engagement with screens can produce cortisol and keep us awake, and blue light can delay melatonin, the hormone that helps us feel sleepy
5. Let there be (less) light
- Too much light – even from streetlamps or screens – can fool the brain into thinking it’s still daytime
- Dim the lights during wind-down time
- Use blackout blinds or curtains to keep the room dark for sleep
6. Keep stress out of bedtime
- A calm child sleeps better. Include calming activities in your child’s day – like drawing, walking, stretching or breathing exercises
- Save stressful or emotional conversations for earlier in the day
And remember, a calm parent helps create a calm bedtime atmosphere.
7. Get active during the day
Daytime movement helps build up sleep pressure, making it easier to fall asleep at night. Encourage outdoor play, walking or exercise, especially early in the day. Avoid energetic activity too close to bedtime – try gentle yoga or stretching instead.
8. Eat for better sleep
What and when your child eats can affect how well they sleep.
- Try a light supper with sleep-friendly foods like toast, bananas, or warm milk (including non-dairy options)
- Avoid sugary snacks and caffeine (including fizzy drinks, chocolate, and sweetened cereals) in the evening
- Stick to regular mealtimes during the day to help set your child’s body clock
9. Keep naps early and short
For little ones, naps are still important – just keep them earlier in the day. Make sure naps finish before 2pm so they don’t interfere with bedtime. Older children or teens should avoid napping, but if they really need one, keep it under 20 minutes.
10. Support them through life changes
Big changes can disrupt sleep – moving house, starting a new school, or family changes. Stick to routines as much as possible and create daytime space for your child to talk about how they’re feeling. Feeling secure and supported can help them settle more easily at night.
