How can I help my child with sleep and bedtime routines?

Why sleep matters

Good sleep supports children’s learning, attention and memory. It also plays an important role in emotional regulation, helping children feel calmer, more resilient and ready for the day. Well-rested children are better able to focus in lessons, build friendships and enjoy school. Establishing consistent routines can make bedtime a more positive experience for everyone.

 

Helpful routines

Regular routines help children wind down and know what to expect. Having a set bedtime and waking time, even at weekends, supports a healthy body rhythm.

A short, predictable sequence , such as bath → story → lights out, signals that it is time to relax. Keeping this routine calm and unhurried reassures children and helps their bodies prepare for sleep.

Where possible, bedrooms are best used for rest: low lights, minimal clutter and quiet activities all contribute to a peaceful environment.

 

Practical ways to support sleep at home

Children benefit from activities that help them slow down before bedtime. Reading together, listening to gentle music or practising calm breathing can support relaxation. Try to avoid stimulating activities such as energetic games or exciting television close to bedtime.

Limiting screens in the hour before sleep is helpful, as the light from devices can make it harder to feel tired.

Encouraging children to take responsibility for small parts of the routine , such as  choosing a story or getting their pyjamas ready, increases independence. A favourite toy or comfort item can help younger children feel safe and settled.

 

Managing night-time challenges

It is very common for children to experience phases of difficulty with bedtime or sleep. These challenges often improve with reassurance, routine and small, consistent changes.

Some children find it hard to settle at night. A calm, predictable wind-down routine can help: dim lights, quiet activities and reduced stimulation give the body clear signals that it is time to rest. If worries delay settling, it can help to talk briefly during the day, then agree to “save” questions or thoughts until tomorrow. A notepad by the bed can help children feel heard while not lengthening bedtime.

Waking in the night is also normal. Responding calmly and consistently helps children feel secure. Short, reassuring check-ins, such as a quiet reminder that it is still night-time, encourage children to return to sleep. Where possible, keep responses low-key to avoid waking them up further; soft voices and minimal conversation help maintain a sleepy atmosphere.

Some children say they “cannot switch off.” Gentle breathing exercises, a familiar story, soft music or quiet independent reading can support relaxation. Others respond well to gradual fading , staying nearby at first (for example, sitting by the bed) and slowly moving further away over several nights. This helps build confidence.

If children wake regularly due to physical discomfort (too hot or cold, a full bladder, hunger), small practical adjustments can make a difference: layered bedding, a calm toilet visit or an evening snack can help.

Persistent challenges can sometimes be eased by reviewing daytime routines. Regular physical activity, fresh air and opportunities to talk through feelings earlier in the day can help sleep come more easily. Keeping screens out of bedrooms and avoiding bright or noisy content before bed also reduces stimulation.

If difficulties are ongoing or you have concerns, please talk to us. We are happy to work with families to explore what might help and to signpost further support where needed.

 

How school supports healthy sleep habits

We know that sleep can have a significant impact on children’s emotional wellbeing, concentration and behaviour. Staff can offer guidance to families when difficulties arise and signpost further support. If tiredness affects a child’s learning or regulation in school, we work with families to understand what is happening and offer practical suggestions.

 

Talking together

Talking about sleep during the day, rather than at bedtime, can help children express worries or preferences. Asking gentle questions such as “What helps you feel relaxed before bed?” or “What would you like your routine to look like?” encourages them to take ownership.

Stories and picture books about bedtime can also help younger children explore feelings and expectations in a safe way.

 

Supporting independence over time

As children grow, they can take increasing responsibility for their evening routine. They can become more independent when  organising school items, changing into pyjamas or choosing a calming activity. Encouraging children to notice how good sleep helps them feel during the day develops motivation and healthy habits. Over time, these routines build independence and confidence.

 

https://www.nhs.uk/baby/health/sleep-and-young-children/

https://thesleepcharity.org.uk/information-support/children/