Creating a Good Sleep Hygiene

A calm bedtime routine and consistent sleep habits can make evenings more peaceful while supporting your child’s growth and wellbeing.

Good sleep is an important part of a child’s healthy development. Children need enough quality sleep to support their growing bodies, learning, emotional wellbeing and everyday energy. Creating healthy sleep habits early can help children feel more settled and confident around bedtime.

Create a Consistent Routine

Children often feel more secure when they know what to expect. Try to keep bedtime and wake-up times consistent each day, including on weekends where possible.

A simple routine might include a bath, putting on pyjamas, brushing teeth, reading a story and having a quiet cuddle before lights out. Repeating the same steps each night can help signal that it is time to wind down.

Make the Bedroom Comfortable

A calm, comfortable sleep environment can make bedtime easier. Keep the bedroom quiet, relaxing and at a comfortable temperature. A favourite comfort item, such as a soft toy or blanket, may also help your child feel secure.

Reduce Screen Time Before Bed

Screens can make it harder for children to settle into sleep. Try to avoid televisions, tablets and other screens close to bedtime. Instead, encourage quiet activities such as reading, drawing, puzzles or listening to a gentle story.

Encourage Calm Evenings

Children can find it difficult to sleep when they are overstimulated. Allow some quiet time before bed and avoid energetic play immediately before bedtime. A predictable wind-down period can help children transition from daytime activities to sleep.

Be Patient and Consistent

Sleep habits take time to develop, and every child is different. Some children may settle quickly, while others need extra reassurance. Respond calmly and consistently, and try to keep bedtime a positive experience rather than a source of stress.

By creating a predictable routine, comfortable environment and peaceful transition to bedtime, families can help children develop healthy sleep habits that support their wellbeing as they grow.