5 Tips for Helping Your Children Sleep Better.

Sleep is one of the best ways to help not only with your child’s overall wellbeing, but their development too. After all, a restful night’s sleep can help to contribute to improved mood, cognitive function, and physical health.

Of course, as parents, we sometimes face the challenge of getting our children to sleep well each night, but luckily there are things you can do to improve their sleep.

So, if bedtime has become a constant battle of wills or your little ones spend the night tossing, turning, and waking you up, here are just five effective ways to help your children sleep better.

1.     Establish a Routine

Because children thrive on consistency and routine, and establishing a bedtime routine that stays the same everyday can work wonders for parents looking to improve their child’s quality of sleep.

By implementing a predictable sequence of activities before bedtime, you’ll be able to signal to their brains that the time has come to wind down. If you want to ensure that the routine is effective, try to start at the same time each night, so that your children will always know what comes next.

The routine should include calming activities, such as a warm bath, a bedtime story, or even gentle stretches.

2.     Create a Comfortable Environment

One of the biggest causes of poor sleep comes from an uncomfortable bedroom – and in particular, an uncomfortable mattress. 

Not only can a poor quality mattress make it difficult for your children to get the all important sleep that they need to develop, but it can also lead to issues such as back pain.

If you’re looking to invest in a comfortable mattress for your child, consider consulting with experts such as Archers Sleep Centre to find the perfect option for their bedroom.

3.     Reduce Before-Bed Sugar Intake

Our children’s diet can play a significant role in their sleep quality, so try to limit stimulants and sugar before bedtime. Try to avoid giving them fizzy drinks or chocolate-flavoured treats in the evening, as these tend to be full of artificial sugars that can impact their ability to fall asleep.

It’s also a good idea to encourage hydration throughout the day, but keep in mind that too much water close to bedtime can increase the likelihood of night-time trips to the bathroom – thus disrupting their sleep.

4.     Encourage Physical Activity 

Regular physical activity has a number of benefits for children, improvements to overall physical, mental, and emotional health, and improved sleep.

Encourage your children to participate in age-appropriate activities such as riding a bike, playing sports for local clubs, or simply enjoying outdoor play in your garden.

You could also make physical activity an opportunity for family bonding. Organisations such as Ramblers list local walking routes, and you can sort them by intensity to ensure that you choose the ones best suited for the whole family.

5.     Limit Late Night Screen Time

We live in a digital age, and many children spend more time than ever before in front of screens.

While this can be a way to access educational content, too much screen time before bed can interfere with their ability to sleep well.

As a parent, it’s important to set limitations to ensure that they aren’t constantly glued to their devices.


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