Sleep Information

• Establish bedtime rules and state what you expect. Choose a time for your child to get ready for bed and make it clear what time lights are out.
• Promote wind down time – limit screen time, even TV as this delays sleep in children – no screens for at least an hour before bedtime. Also no news or scary stories.
• Problem solve together if your child refuses to stay in their own bed. Talk about the reasons, any fears and give ideas to self-soothe when they are alone in bed and it is quiet.
• If you allow your child to sleep with you on some nights and return them to bed on the others, the behaviour won’t change. If a child thinks there is a slim chance that you’ll give in they will try their luck. You need to be consistent.
• Older children may benefit from simple rewards such as extra computer/TV time etc. when it is not near bedtime of course!
• You could try a token system – earning one for staying in bed all night or getting into bed on time. Tokens can be exchanged later for larger rewards.
• 10 and 11 year olds need 9-10 hours sleep per night.
• Create a nice environment for them so they enjoy being in their bedroom – dark room, comfortable, uncluttered, safe and quiet.
• Encourage regular exercise - even 20 minutes three times a week will help.