We all know that a well-rested child is a happier, more engaged learner. Here at Little Hayes and Speedwell Nursery Schools, we often hear from parents about sleep challenges with their young children. Whether your child struggles to settle down at bedtime or frequently wakes at night, we want to share some proven strategies from the NHS to help your family rest better.
Understanding Your Child’s Sleep Needs
Toddlers and preschoolers need between 10 to 14 hours of sleep every day. Finding the right balance of daytime naps and nighttime sleep is crucial for your child’s well-being and development. Each child is different, so it’s important to observe when your child naturally gets tired and build your routine around these times.
Creating the Perfect Bedtime Routine
A consistent, calming bedtime routine is the foundation of good sleep habits. Start your wind-down routine about 30-60 minutes before your child’s intended sleep time. Keep the sequence the same each night to help your child understand that bedtime is approaching.
Your evening routine might begin with switching off all electronic devices, as the blue light from screens can interfere with your child’s natural sleep patterns. A warm, relaxing bath can follow, then help your child change into their pyjamas and use the toilet. After brushing your teeth together, settle down for a story or two. Some quiet colouring or gentle play with toys can also help your child transition to bedtime.
End your routine with a calming cuddle and a consistent bedtime phrase such as “night night, I love you” or “sweet dreams, time for sleep.” Using the same phrase each night signals to your child that it’s time to rest.
You can find some more tips here.
Creating the Perfect Sleep Environment
Your child’s sleep environment is crucial to their ability to rest well. The bedroom should be kept at a comfortable temperature, and your child should have access to their favourite comfort items, such as a special toy or blanket. Some children find soft, calming music or white noise helpful for relaxation. If your child needs it, consider using a dim night light to provide reassurance in the dark.
For children who use a dummy to fall asleep, you might want to consider gradually replacing it with a comfort toy. This can help prevent night wakings that occur when the dummy falls out during sleep.
Managing Daytime Naps
Naps are essential for young children, but timing them right is crucial for good nighttime sleep. Try to schedule naps before 3:00pm to ensure your child is tired enough at bedtime. Create a shorter version of your bedtime routine for naps, maintaining consistency with timing and sleep cues. If you read a book at bedtime, for example, include a short story before nap time too.
You can find some more tips from the NHS here.
Tips for Better Sleep Habits
Physical activity during the day can significantly improve sleep quality, but timing is essential. Encourage plenty of active play and outdoor time, but avoid energetic activities close to bedtime. A walk in the fresh air or time in the garden can be perfect ways to burn off energy earlier in the day.
Be mindful of what your child eats and drinks, particularly in the hours before bed. Large meals close to bedtime can interfere with sleep, as can caffeinated drinks like fizzy sodas, which should be limited to before lunchtime if consumed at all.
Encourage your child to use their bed only for sleeping, providing comfortable alternatives like beanbags for daytime rest. This helps your child associate their bed specifically with nighttime sleep.
When Sleep Challenges Arise
Remember to stay calm and minimise engagement if your child resists bedtime or wakes during the night. Quietly lead them back to bed without starting conversations or arguments. Some parents find using a simple visual reminder like a “STOP, return to your bedroom” card helpful. Whatever approach you choose, consistency is key – it may take several nights to see results. Sometimes, all that’s needed is a quick, reassuring cuddle before returning to bed.
Find some additional helpful tips here.
Supporting Children with Additional Needs
We understand that children with long-term health conditions or disabilities might face extra challenges with sleep. If your child needs additional support, please know that you’re not alone. Specialized resources are available through organizations like Contact and Scope, which offer specific sleep advice for parents of children with additional needs.
When to Seek Further Help
While sleep challenges are common, sometimes additional support can be helpful. Your health visitor can be an excellent resource and may be able to suggest local children’s sleep clinics if needed.
Remember, every child is different, and what works for one family might not work for another. Trust your instincts about what feels right for your child, and adjust these suggestions to suit your family’s needs.
At Little Hayes and Speedwell Nursery School, we’re here to support you and your child’s wellbeing. If you’d like to discuss your child’s sleep patterns or any other concerns, please don’t hesitate to speak with your child’s key person.
Photo by Annie Spratt on Unsplash