Sleep: Bedtime

• Explain sleep and why it’s important. Use stories to help your child feel safe when alone or asleep. 

• Keep bedtime and wake-up time the same every day, even on weekends. This helps the body’s natural rhythm. 

• Match time in bed with time asleep. Don’t set bedtime too early if your child isn’t tired. 

• Use visual timetables to help with transitions. 

• Dim lights and reduce noise an hour before bed to support melatonin production. 

• Try calming sensory activities like stretching or carrying weighted items. 

• Tidy the bedroom to reduce distractions. 

• Use blackout blinds to block light. 

• Avoid strong smells that might wake your child. 

• Choose bedding and clothing based on sensory preferences—soft, tag-free, and comfortable. 

• Add calming activities like colouring, playdough, gentle massage, or listening to a story. 

• Limit naps if they affect night time sleep. Use a sleep diary to track patterns. 

• Spend time in sunlight and fresh air each morning to reset the body clock. 

• Offer a comforting object like a toy or blanket. Let your child choose it and build a connection during the day. 

• Try a warm bath before bed—but not too hot, as it may raise body temperature and make sleep harder. 

• Use audiobooks with calm content. 

• Decorate the bedroom in neutral colours to create a peaceful space. 

• Avoid using the bedroom as punishment. It should feel safe and restful. 

• Make routines age-appropriate.

• Put your child to bed when they’re sleepy, not already asleep. This helps them learn to fall asleep on their own.

Good bedtime snacks include: 

• Banana 

• Oats 

• Yoghurt 

• Milk 

• Cheese 

Create a bedtime snack box with foods that support sleep. 

• Keep bedtime consistent 

• Follow a calming bedtime routine 

• Keep the morning routine consistent 

• Limit food and caffeine before bed 

• Avoid screens and games before bed 

• Encourage exercise during the day 

• Make the sleep environment quiet and comfortable 

• Consider sensory needs 

• Talk about worries or draw them before bed 

• Break the bedtime routine on weekends 

• Give in to food requests that may be anxiety-related 

• Allow homework or TV in bed 

• Leave devices in the bedroom overnight 

• Use screens 2–3 hours before bed (or use blue light filters if needed) 

• Break the morning routine on weekends 

• Forget that parents need sleep too—a good routine helps everyone 

• Incontinence can cause discomfort and wakefulness. 

• If brushing teeth is stressful, try again in the morning. 

• Don’t put pyjamas on too early—they signal bedtime. 

• Try heavy muscle activity in the late afternoon. 

• Offer thick drinks like smoothies or milkshakes through a straw. 

• Allow comfort items like teddies or dolls in bed. 

• Use visuals and routines to support children who struggle with social cues. 

• Spend time playing in the bedroom during the day. 

• Slowly increase time spent in the room with less adult support. 

• Try games like treasure hunts to make the space fun. 

• Spend time in the room when it’s dark—check for shadows or noises. 

• Talk about fears and worries during the day. 

• Take small steps to build confidence.