It’s normal to worry about your baby’s safety while they sleep. Following safer sleep practices can help reduce the risk of sudden infant death syndrome (SIDS) and give you peace of mind knowing your little one is resting safely.

👉 Click here to find out more about safer sleep routines

• Safer sleep information | The Lullaby Trust
• Baby safer sleep advice – Best Start in Life – NHS
• Helping your baby sleep – Best Start in Life – NHS
• Baby and newborn sleeping advice for parents – Best Start in Life – NHS

What to do when the usual approaches don’t seem to be working

Good sleep helps children grow, learn, and feel calm but some young children find sleep really hard.

This can be due to difference in the way their senses process the world around them. They may find things “too loud,” “too bright,” “too itchy,” or “too busy.” This can make it hard for their bodies and brains to switch off at night.

This can lead to:

• Trouble falling asleep
• Waking up many times
• Feeling uncomfortable in bed
• Getting over‑excited or over‑stimulated before bedtime

They are not being difficult — their nervous system is working extra hard.

The good news is there are lots of simple, practical things you can do to make bedtime easier.

1. Support your child’s sensory needs during the day:

Children whose senses over respond may be “wired” by bedtime whilst children who are under responsive to sensory input, especially if they are very passive during the day, may not feel tired

Movement activities can help

Give your child plenty of chances to move during the day:

• Jumping
• Climbing
• Pushing/pulling heavy objects (“heavy work”)
• Swinging
• Rough‑and‑tumble play (if they enjoy it)

This helps lower adrenaline levels before bedtime.

2. Create a Calm, Predictable Bedtime Routine

Children feel safer when they know what’s coming next.

✔️ Keep the routine the same each night

Choose 3–5 simple steps and repeat them in the same order, for example:

• • 1. Bath
    2. Pyjamas
    3. Quiet play / story
    4. Lights low
    5. Into bed

✔️ Use visual supports

A picture schedule helps your child understand and follow the routine.

✔️ Keep bedtime gentle and short

Avoid arguments, long games, or last‑minute surprises.

3. Make the Bedroom Sensory‑Friendly

Your child’s room should feel safe, cosy, and not too busy visually.

🌙 Light

• • • Use dim lights or a soft night‑light.
    • Use heavy curtains if they complain the room is “too bright.”
    • Reduce visual clutter — keep toys in boxes or cupboards.

🔊 Sound

Many children find background ‘white’ noise soothing, especially if they struggle with background noises (boiler, heating firing up, fridge noises etc). Try a fan or quiet nature noises (like the sea or rain)

👃 Smells

Some children are stimulated by strong smells. Try fragrance‑free laundry and bath products.

👕 Touch

• • • Choose soft bedding (cotton works well).
    • Cut out clothing labels.
    • Try tight‑fitting pyjamas or a compression top if your child finds firm pressure calming.

Deep pressure can calm the body

Examples include:

• • • Firm “bear hugs”
    • Rolling a soft exercise (yoga / pilates) ball over their back
    • Weighted soft toy or body pillow
    • Tucking sheets tightly around them
    • Lycra bed sheets or a “nest” blanket

These help many children feel grounded and safe.

4. Avoid Screens Before Bed

Screens (TV, tablets, phones) give off bright light that can confuse the brain and make it harder to feel sleepy.

Try switching screens off 1–2 hours before bedtime.
Replace screen time with colouring, puzzles, books, or sensory play.

5. Slow Down Before Bed

Your child’s brain needs time to move from “busy” to “sleepy.”

Try these calming activities:

• • • Gentle rocking in a chair
    • Deep breathing (blowing bubbles or a balloon works well)
    • Warm bath earlier in the evening
    • Rolling play‑dough or putty
    • Quiet story time
    • Drinking water through a straw
    • Soft massage

6. Support Your Child to Fall Asleep on Their Own

Some children rely on being rocked, fed, or held to fall asleep.
This can mean they wake up and need the same help again overnight.

Try small steps:

• • • Sit near the bed, then gradually move further away
    • Give a sensory comfort item
    • Use a calm, quiet voice
    • Keep return‑to‑bed interactions brief and gentle

7. Make Changes Slowly

Children with sensory needs may find change scary.

• • • Try one new idea at a time
    • Keep each change going and consistent for at least 1–2 weeks before deciding if it works
    • Avoid starting new routines during stressful times (holidays, big events)

8. When to Seek Extra Support

Please contact your health visitor, GP, or staff at your child’s nursery or school 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 want help adapting sleep strategies for your child’s individual needs