Activity: getting back to sleep after waking

This activity is useful for calming the mind.

If your child struggles to get back to sleep for more than 30 minutes, encourage them to get up and do something to calm the mind. Remember that different things work for different people, but some ideas to try are listed below.

• Practising self-soothing. Try to keep things dark, quiet and calm, and allow your child to fall asleep on their own. That way, if they wake in the night, they are more likely to drop off again without needing you there.
• Walking around a little.
• Listening to calming music, if it relaxes them. Some children may prefer total quiet, so go with what works for your child.
• Encouraging your child to read.
• Making a warm drink. This is something for teenagers or older children to try.

Ask your child what helps them relax, and suggest they try that next time they wake in the middle of the night.