Bedroom environment

Creating a calm and comfortable bedroom will help your child settle down for sleep. Consider the following for your child’s bedroom:

• Is there too much or too little light? Try a night light if your child does not like the dark. If the room is

too bright try heavier curtains or blackout linings for the curtains. A blanket over the window would also

work.

• Is the room too hot or too cold? Children do not sleep as well in an over-heated room. Try leaving a

window open to allow fresh air to circulate.

• What is the noise level like? Can your child still hear the television or conversations? You may want to

play some quiet music so your child can listen to this or let your child listen to a story on a tape till he or

she drifts off to sleep.

• Is your child’s bed comfortable? If the bed is over ten years old it may not be comfortable and may

need changing.

• Is the bed placed by the door or by a draught - could the position of the bed be changed?

• Does your child have asthma or any allergies to dust mites? These are present in all mattresses and

may cause your child to cough or sneeze through the night. Make sure you vacuum the bed regularly.

You can also get a mattress cover that can be washed that can reduce dust mites, available from most

major stores.

• Is your child’s bedroom too stimulating for them? Are there too many posters on the walls; can they

see all their games and toys; do they have a TV or computer in their room? Try to avoid your child

playing computer games in the hour or two leading up to sleep time as they can become over

stimulated and find it harder to settle.

• If possible try to put toys and books away on a shelf (which can then be covered by a curtain) or in a

box or drawer.

• Does your child feel safe in their bed? Your child may prefer to have a low bed or mattress on the

floor.

• Also, consider placing a soft blanket on the floor so if they do fall out they are less likely to hurt

themselves. A tightly rolled up blanket placed on the edge of the bed under the bottom sheet to prevent

them from accidentally rolling out of bed may also add to your child’s feeling of security. Placing your

child in a sleeping bag instead of under a duvet can have a similar effect.

• Try using blankets. Some children prefer the “weight” of a blanket and they can also be tucked in.

Place the bed against the wall.

• Does your child sleep with the door open or closed? Do they have any fears about being in their room

on their own? It is quite common for young people to have fears about going to bed. Try talking to your

child about their fears. Ask them what they are afraid of and respect what they say. Reassure and

support your child about how real these fears are. It is not helpful to ignore your child’s fears or put

them down by saying things like ‘you are being a baby for being afraid of that’. Try not to over-react as

your child will pick up on your emotions. More information on sleep problems in childhood and

Parent Plus