Strategies for sleep

Children who don’t get enough sleep often struggle with emotions and behaviour. A calm bedtime routine and a good sleep environment can help.

When children are tired, their brain finds it harder to manage emotions. This can lead to:

This happens because tired brains struggle to control impulses and feelings.

Think about what helps your child relax before bed. Can these activities become part of their evening routine?

Also think about what might be making sleep harder. Can these be avoided or replaced with calming activities?

Here are some ideas that may help:

routine – keep the bedtime routine clear and consistent
timing – set a regular bedtime and wake time. Count backwards from wake time to find the best bedtime
bedroom environment – keep toys out of the bedroom, make the room dark and cool, and reduce noise
avoid stimulants – limit caffeine and sugar, especially in the evening
exercise – aim for 30 to 60 minutes of physical activity each day
limit screen time – avoid screens for at least an hour before bed