This is a collaborative post
Helping your children develop healthy sleep habits is one of the best things you can do for their overall well-being. A good night’s sleep helps to support emotional balance, better mood, learning, growth, behaviour, and general happiness. From morning routines to evening wind-downs, creating consistency helps kids to feel secure and well-rested.
Whether you’re settling toddlers or supporting school-aged kids, here’s how to lay the foundation for better sleep in your child’s life.
Choose the Right Bed & Mattress Structure
Comfortable sleep starts with the basics. A supportive sleep setup plays a big role in how well your child sleeps. A good-quality mattress that is well-suited to your child’s age, size, and sleeping style will help support healthy posture and comfort throughout the night, allowing your child to stay asleep for longer periods.
Avoid overly soft or sagging beds that may affect alignment or cause your child to toss and turn during the night, thereby disrupting their sleep. And if your child is prone to coming to share the bed with you, or you’re just looking to upgrade the family setup, consider a king-size bed frame that it offers extra room, comfort, and versatility for a restful space.
Build a Consistent Sleep Routine
Young children benefit greatly from consistency and routines that signal when it’s time to sleep. A predictable bedtime routine can train the brain to recognise when it’s time to wind down, which can help to make the transition to sleep much easier.
Establish a calming evening routine that includes a warm bath, pyjamas, brushing teeth, and a short bedtime story. These simple habits can act as cues for your child’s body to shift into rest mode. Keep changes to routine gradual, adjusting by 10-15 minutes each evening to align with your child’s natural rhythms.
Try to keep both bedtime and wake-up time the same every day, including on weekends, to stabilise their internal clock.
Pay Attention to Sleep Patterns
Every child is different when it comes to sleep needs, with factors like age, activity level, and personality playing key roles. While most school-age children need 9-11 hours of sleep, toddlers and pre-schoolers may require up to 13 hours.
Observe your child’s natural cues when it gets to the evenings – yawning, crankiness, and zoning out are all signs it’s time for bed. Tracking these patterns over a span of a week can help you spot trends and adjust your schedule to find the best bedtime and wake-up time for your child. For example, if your child seems to be wide awake at bedtime, consider shifting their routine earlier in the evening to avoid overstimulation.
Create a Calm Bedtime Environment
A calm, peaceful environment can make a huge difference at night. Keep your child’s bedroom quiet, cool, and clutter-free to create a space that promotes relaxation. Simple actions such as dimming the lighting to signal bedtime is near to investing in blackout curtains to block out excess light during summer evenings or early morning can make all the difference.
According to Aquarius Interiors, blackout curtains can significantly improve sleep quality by creating a darker and more restful space, helping children to sleep longer and more deeply. If your child prefers a bit of comfort at night, consider a soft night light or gentle white noise to help them feel safer and secure.
Set a “No Screens Before Bed” Rule
Screens stimulate the brain and interfere with melatonin production, the hormone responsible for sleep. Aim to turn off tablets, TVs, and smartphones at least an hour before bedtime making it easier for kids to fall asleep. Instead, replace screen time with calming activities such as puzzles, colouring, or reading, which can help to ease the transition from play to bedtime relaxation.
Disclosure: This is a collaborative post