Patient Portal

🌙 Healthy Sleep & Bedtime

Good sleep is important for your child's health, development, mood and wellbeing. Sleep needs change as children grow, and it's normal for sleep patterns to change too.

There are lots of things you can do to help your child develop healthy sleep habits and make bedtime a calm and predictable part of their day.

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😴 How much sleep does my child need?

Children need different amounts of sleep depending on their age. Use the guide above to see how much sleep your child may need over a 24-hour period, including naps where appropriate.

Remember that every child is different, and some children naturally need a little more or less sleep than others.

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🛁 Bedtime routines

A predictable bedtime routine can help your child recognise that it is time to wind down and get ready for sleep.

Try keeping the routine calm and consistent, with activities such as:

• Having a bath or getting washed

• Putting on pyjamas

• Brushing teeth

• Reading a story

• Having a cuddle

• Quiet activities before going to bed

Try to keep bedtime and wake-up times reasonably consistent, even at weekends.

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🛏️ Creating a good sleep environment

A bedroom that feels comfortable, calm and relaxing can help your child get ready for sleep.

You could try:

• Keeping the bedroom dark or using a suitable night light if your child prefers one

• Making sure the room isn't too hot or too cold

• Keeping noise to a minimum

• Making sure your child's bed is comfortable

• Keeping the bedroom mainly for sleep rather than exciting activities

• Allowing a favourite comforter or teddy if this helps your child feel settled

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📱 Screens and sleep

Phones, tablets, televisions and games can make it harder for some children to wind down before bed.

Try having some screen-free time before bedtime and encourage quieter activities instead, such as reading, drawing, listening to a story or talking together.

For older children, it can also help to keep phones and other devices out of the bedroom overnight.

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😴 Daytime naps

Younger children often need daytime naps, but the amount of daytime sleep they need changes as they grow.

Long or late naps can sometimes make it harder for a child to settle at bedtime. If your child is struggling with night-time sleep, consider whether the timing or length of their daytime naps could be contributing.

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🌿 Healthy sleep habits

Small habits during the day can also support better sleep at night.

Encourage your child to:

• Get plenty of daylight during the day

• Be physically active and have opportunities to play

• Have regular meals and snacks

• Follow a reasonably consistent sleep and wake pattern

• Have time to wind down before bed

• Have a calm and predictable bedtime

Try not to worry if your child's sleep isn't perfect every night. Sleep patterns naturally change as children grow, and occasional disrupted sleep is normal.​​​

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When to seek advice​

If you're worried about your child's sleep, their sleep is having a significant effect on their daytime life, or you're struggling to manage their sleep, speak to your GP, health visitor or other healthcare professional for advice.