Bedtime and sleep routine - ideas to help

 

• Try to keep bedtime to roughly around the same time every night so your child knows what to expect
   and learns when to wind down and get ready for bed.
 
• They may need time to settle and should be allowed to read or play quietly in bed until they feel  
  drowsy. 
 
• They may need a favourite toy to take to bed with them. 
 
• They may need a night light or some gentle music to settle them to bed. By doing the same every
  night your child will feel more secure.
 
• Place a clock by their bed so they can see when they need to go to sleep or get up in the morning.
 
• Has your child any worries over school or with friends they need to discuss before bed? This is better
  done earlier in the evening so they don’t lie in bed worrying over problems.
 
• Increase your child's physical activity late afternoon so they are physically tired. 
 
• Don’t let them eat too much just before bed. 
 
• A massage with a carrier oil (this can be sunflower oil), with some lavender oil drops in it, may help
  relax the child before bed. Massage firmly. A sleeping bag instead of a duvet may make them feel
  more secure. Try blankets instead of a duvet and place their bed against the wall. You can even
  sandwich them in with pillows if this makes them feel more secure. 
 
• Change takes time and means you have to be consistent with your child. You may need to take them
  back to bed a dozen times the first night – but slow progress is better than no progress!