Sleep
Sleep plays a huge role in helping your child grow and thrive. Good-quality sleep supports their body, their brain, and how they feel during the day.
This page covers the basics — how much sleep your child needs, building a calm bedtime routine, and the safer sleep practices that protect babies — plus what to try when the usual approaches just aren’t working.
What good sleep does for your child
The wind-down
Building a sleep routine
A calm, consistent bedtime routine really helps your child sleep well. Make their bedroom a quiet, safe space and keep screens away well before bed.
A simple comforting routine works best — a warm bath, brushing teeth, a little quiet play, a story together, cuddles and a goodnight kiss. The same steps in the same order every night give your child the cues their brain needs to wind down.
For sensory needs and harder sleep
When sleep feels really hard
Some children find sleep genuinely difficult. Often this comes down to how their senses process the world — things can feel “too loud”, “too bright”, “too itchy” or “too busy”, and that makes switching off at night really hard.
This can show up as trouble falling asleep, waking many times, feeling uncomfortable in bed, or getting over-stimulated before bedtime. They’re not being difficult — their nervous system is working extra hard. The good news: small, practical changes really help.
Step 1
Support sensory needs during the day
Children whose senses over-respond may be “wired” by bedtime. Children who are under-responsive — especially passive kids who don’t move much — may not feel tired enough to settle. Movement during the day helps both ends.
Try plenty of:
* Jumping
* Climbing
* Pushing or pulling heavy objects (“heavy work”)
* Swinging
* Rough-and-tumble play (if they enjoy it)
Bringing the body’s adrenaline down before bedtime makes the wind-down land much better.
Step 2
A sensory-friendly bedroom
Your child’s room should feel safe, cosy and not too busy visually. Four senses to think about:
Step 3
Slow down before bed
Your child’s brain needs time to move from “busy” to “sleepy”. A short, gentle wind-down with the same steps every night gives them the cues they need.
SCREENS OFF EARLY. Bright screen light confuses the brain about whether it’s bedtime. Switch screens off 1–2 hours before bed and swap for colouring, puzzles, books or sensory play.
Calming activities to try:
* Gentle rocking in a chair
* Deep breathing (blowing bubbles or a balloon works well)
* A warm bath earlier in the evening
* Rolling play-dough or putty
* Quiet story time
* Drinking water through a straw
* Soft massage
Step 4
Falling asleep on their own
Some children rely on being rocked, fed, or held to fall asleep. The trade-off is that they often need the same help again every time they wake up overnight.
Try small steps:
* Sit near the bed at first, then gradually move further away each night
* Offer a sensory comfort item — a soft toy, a familiar blanket
* Use a calm, quiet voice
* Keep return-to-bed interactions brief and gentle — short reassurance, then leave
MAKE CHANGES SLOWLY. Children with sensory needs may find change scary. Try one new idea at a time, give it 1–2 weeks before deciding if it works, and avoid starting new routines during stressful periods (holidays, big events).
Don’t struggle alone
When to seek extra support
Talk to your <strong>health visitor, GP, or staff at your child’s nursery or school</strong> if:
* Sleep problems are severe or long-lasting
* Your child snores loudly, gasps, or stops breathing during sleep
* You’re feeling overwhelmed or exhausted
* You’d like help adapting these strategies for your child’s individual needs
