Sleep: Melatonin

Routine and Environment 

• A lack of routine can make sleep harder. 

• Too much stimulation—like bright lights, loud sounds, strong smells, or rough textures—can make it hard to relax. 

• Use blackout curtains to block light. 

• Choose soft, tag-free clothing. A loose cotton shirt may feel better than pyjamas. 

• Noise from outside may seem louder to some children. Try white noise or earplugs.

Emotional and Social Factors

Some children may: 

• Mask or hide their feelings 

• Stim (use repetitive movements or sounds to self-regulate) 

Supporting Better Sleep 

• Encourage a healthy diet and fluid intake during the day 

• Include regular exercise (like football or trampoline jumping), but not right before bed 

• Keep a sleep diary for 2 weeks to track patterns. Include notes from other places they sleep, like respite care or a relative’s house 

Non-Verbal Communication 

Some children may not say when they’re tired. Watch for signs like: 

• Yawning 

• Rubbing eyes 

• Becoming quiet or withdrawn 

• Increased stimming or irritability

• Feel pressure to meet others’ expectations 

These feelings can affect sleep

Relaxing Before Bed 

Find out what helps the child or young person relax. Can these activities become part of their regular bedtime routine? 

Avoid activities that make sleep harder. Replace them with calming ones, like: 

• Mindfulness 

• Breathing exercises 

• Gentle massage 

• Bedtime stories 

• Relaxing music 

Introduce these slowly and make sure the child feels comfortable before adding them to the routine. 

Emotional Regulation 

Some children worry more at night. Support them to use calming strategies during the day to reduce nighttime stress. These include: 

• Paced breathing 

• Progressive muscle relaxation 

• Mindfulness 

Physical Health 

If sleep is affected by pain or health issues (like sleep apnoea), speak with a General Practitioner (GP) or healthcare professional.

Understanding Sleep 

Some children may not understand why sleep is needed. They may not notice body signals like tiredness. Use social stories to explain the need for sleep. 

A visual schedule can show the steps before bedtime. This helps build routine and predictability. 

Encourage the whole family to follow a calming evening routine. This helps the child feel included and learn by example. 

Changes in Routine 

Changes like school holidays or learning new skills can affect sleep. Work with the child or young person to build a new routine that feels safe and predictable. 

Night Terrors and Nightmares 

• Nightmares can scare toddlers. They may wake up and need comfort. Reassure them and help them fall back asleep. 

• Night terrors may cause a child to scream or sit up suddenly, but they usually don’t wake or remember it. Keep them safe and in bed. If night terrors happen often or cause daytime tiredness, speak with a GP or health visitor. 

🔗 More information from the Sleep Foundation