Current Vacancies
A child lies in bed hugging a teddy bear under a blanket. A child lies in bed hugging a teddy bear under a blanket.

Sleeping and Bed Time Routine

For:

You are here: Home / Get Help / Sleeping and Bed Time Routine

Getting a good night’s sleep can sometimes feel hard, especially if your child struggles to settle or wake up often during the night. This can leave everyone feeling tired, stressed, and unsure what to try next. You are not alone, and there are simple ways to build a calm bedtime routine that can help your child feel safe and ready for sleep.

More about sleeping and bed time routine

Sleep problems are common in children and young people. Your child may find it hard to settle, wake often, or get up very early. A bedtime routine is a set of calming steps that help your child get ready for sleep. Sleep can be affected by worry, changes in routine, illness, or screen time. Some children, including those with additional needs, may find sleep more difficult.

Poor sleep can leave you and your child feeling tired, stressed, and low. It can affect mood, behaviour, and daily life. If sleep problems carry on, it’s important to seek help. Our short videos offer simple tips to support better sleep.

Sleep problems are common and can affect the whole family. Your child may struggle to settle, wake often, or feel tired in the day. Sleep is important for mood, growth, and wellbeing. Without enough sleep, children can feel anxious, low, and find it harder to manage emotions.

Help your child stay active in the day and eat well, as this supports better sleep. Keep bedtime calm with a clear routine and relaxing activities like reading. Create a quiet, comfortable bedroom. Encourage your child to settle themselves. Be consistent every day, even at weekends, and give it time to work.

A bedtime routine helps your child’s body and mind get ready for sleep. Doing the same steps each night helps their body clock work better and makes it easier to relax. Be consistent, even if sleep seems worse at first. It can take a few weeks to see improvement.

Golden hour, the hour before bed should be calm and quiet. Active play, screens, or excitement can make it harder to fall asleep. Try relaxing activities like reading, puzzles, gentle music, or quiet time together. Turn off screens at least one hour before bed.

Bedroom environment, a calm, comfortable bedroom can improve sleep. Keep the room cool (around 16–20°C), dark, and quiet. Make sure your child’s bed is comfortable. Some children may find soft lighting or gentle background noise helpful. Keep the space tidy and relaxing.

Helping your child learn to fall asleep alone, gentle approaches can help your child settle without you. Stay calm and consistent. It may take a few weeks to see progress.

Simple sleep strategies, try gradual steps like moving further away, briefly returning, or calmly putting your child back to bed. Keep things quiet and predictable.

When sleep patterns are off, if bedtime is too late, move it earlier in small steps. A sleep diary can help track patterns.

Worries and common sleep issues, talk about worries during the day. Nightmares are common. Night terrors and sleepwalking need calm support and safety.

Teen sleep and additional needs, teenagers may stay up later due to body changes. Children with additional needs may need extra routine and support.

Self-help

Things you can try today.

Questions and answers

Why won’t my child settle at bedtime?
There can be many reasons, such as worry, too much screen time, or changes in routine. Some children find it hard to relax at the end of the day. A calm, consistent bedtime routine can help them feel safe and ready for sleep.
How can I help my child sleep better?
Keep bedtime the same each night and follow simple, calming steps like a bath or reading. Make sure the bedroom is quiet, dark, and comfortable. Encourage your child to learn to settle themselves.
How long will it take to improve sleep?
Changes can take time, and things may feel worse before they get better. It often takes a few weeks of consistency to see real progress. Try to stick with your routine and be patient.
Can worries or stress affect my child’s sleep?
Yes, worries can make it harder for your child to fall or stay asleep. Try talking about concerns during the day when your child feels relaxed. Keeping evenings calm can also help.
When should I seek help?
Seek help if sleep problems continue, get worse, or affect your child’s daily life. Also ask for support if your child seems very tired, anxious, or if sleep is affecting the whole family.

Video library

Watch and follow along.

Services that can help

Back to top Quick exit
Slough Child and Family
Powered by  GDPR Cookie Compliance (opens in a new tab)
Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.