As a certified sleep consultant, one of the first things I explore with families is sleep hygiene. The healthy habits and routines that prepare children for a good night’s sleep.
Whether you’re dealing with bedtime battles or early morning wakeups, improving your child’s sleep hygiene can make a big difference. Let’s explore the 8 essential tips to help your little one settle more easily and sleep more peacefully.
1. Stick to a Consistent Bedtime and Wake-Up Time
Having a regular sleep schedule helps your child’s body clock (or circadian rhythm) stay in sync. Try to put your little one to bed and wake them up at the same time each day (even at weekends).
Don’t worry if you’re still finding the best times. It often takes a bit of trial and error to find what works for your little one.
2. Keep the Bedtime Routine Simple and Predictable
A calm, predictable bedtime routine helps children feel safe and ready for sleep. Aim for three to four simple steps, repeated in the same order each night, such as:
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- Bath
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- Pyjamas
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- Story
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- Cuddles or lullaby
Try to keep the routine short and sweet, ideally no longer than 30 minutes. If it goes on too long, little ones can get a second wind!
3. Create a Wind-Down Period Before Bed
A wind-down period (30–60 minutes before bed) helps your child transition from hectic daytime activities to calm, quiet time. You could put together a special box filled with relaxing, screen-free activities like:
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- Colouring
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- Playdough
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- Puzzles
This helps reduce stimulation and gets your child in the right mind set for sleep.
4. Avoid Screens 2 Hours Before Bed
Screens (TVs, tablets, phones) are very stimulating! It is so tricky to navigate in the world we live in now.
Aim to switch off screens at least two hours before bedtime. Use this time for a quiet activity such as a puzzle.
What temperature should my child’s room be?
Your child’s sleep environment plays a big role in how well they sleep. The ideal bedroom temperature is between 16–20°C.
Dress your child in breathable layers. 100% cotton is always fab!
6. Use Dim Lighting and Blackout Blinds
In the hour leading up to bedtime, start to dim the lights around the house. This encourages the body to produce melatonin which supports your child to get ready for sleep.
In the bedroom:
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- Invest in good quality blackout blinds to block out daylight during early mornings or lighter evenings.
- My favourite is the Tommee Tippee portable black out blind as it can be used for home and travelling. Double win!
7. Encourage Plenty of Daytime Movement
Physical activity during the day helps children sleep better at night. Try to ensure your child has lots of opportunities to move and play.
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- For non-mobile babies: bouncing, tummy time, and supported sitting or standing.
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- For toddlers: time at the park, nature walks, soft play, or even a living room dance party!
8. Support Age-Appropriate Naps
Good naps during the day support better sleep at night. A missed. poorly timed nap or micro nap can lead to overtiredness, which often makes bedtime trickier.
Nap needs change with age, so it’s important to adjust your child’s nap schedule as they grow. Well-timed naps lead to easier evenings.
Final Thoughts
Sleep hygiene isn’t about being perfect. It’s about creating gentle, consistent routines that support your child.
If sleep has been a struggle in your home, start small. Choose one or two of these tips to focus on this week and build from there.
With time, patience, and the right support, better sleep is achievable.
If your little one is struggling with sleep after trying these 8 sleep hygiene tops tips , please do get in touc
