A regular, predictable bedtime routine is great for helping children get enough sleep. Try to plan this around an appropriate bedtime for your child.
Make the bedroom a safe, relaxing space free of clutter. A blackout blind can be helpful to keep out sunlight, while some children may find a night light soothing.
For babies, try to keep the room temperature between 16-20°C. Older children will be able to kick off or pull back sheets as they need to.
It’s a good idea to keep screens out of the bedroom at night altogether. Older children can be tempted to stay up late or wake up to check social media. Try storing or charging phones in another room.
The light from TVs, tablets and phones is stimulating, so turn them off an hour before bed as well. Wind down with calming activities instead. This could be colouring-in for younger children, or reading or listening to relaxing music.
There are a number of things you can do to prepare your child for bed:
Let your child know what’s next in the routine, so they know what you expect them to do. For instance, “After your bath, we’ll get you dressed for bed”. This helps your child feel safe and secure, and lets them know it’s time to sleep.
Once you’ve found a routine that suits you and your child, try to keep it the same each night.
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