Sleep is important for children’s learning, behaviour and overall wellbeing. If your child struggles to sleep well regularly, there are simple steps you can take to help build a healthy bedtime routine.
Set a regular bedtime
Aim for the same bedtime and wake-up time every day – even at weekends. Children of primary school age need around 10 to 12 hours of sleep each night.
Create a calming routine
A consistent bedtime routine helps children wind down, for example: a bath or shower, followed by brushing teeth, putting on pyjamas, then reading a story together or having a quiet chat. Praise your child if they stick to the routine and get ready without fuss.
Some parents find it useful to have the same phrase each night like “good night, sleep tight, see you in the morning” to signal it’s time to sleep.
Food and drink
Think about whether your child has sugary drinks or anything with caffeine (like cola) in the afternoon or evening. Try to make sure there’s at least an hour after dinner to let the food go down. Milk before bed can help children to sleep. Remember to make sure they go to the toilet before bed.
Limit screen time before bed
It’s a good idea if they can avoid watching TV or using their phone or tablet for a while before bed.
Get some fresh air in the day
Being outdoors during the day and make sure your child gets some fresh air – it doesn’t have to be sport, even just going outside is good.
Make bedroom sleep-friendly
- keep the room cool and comfortable – not too hot or too cold
- use dark curtains if your child prefers
- put a nightlight on if your child likes some light
If your child has any problems during the night, try to sort them out in their room rather than letting them join in with what you’re doing. Once their light is out, the house should feel like a very boring place to them. They should know that night time is when things get quieter and we go to sleep.
Contact us
If sleep is a regular struggle for you child, get more support from the Portsmouth School Nursing Service at 0300 1236629.