Assess your child's bedroom

It should be dark, quiet and tidy.

The ideal temperature is between 16-20℃. 

There should be blackout blinds or curtains, so your little one doesn't get up with the first light. 

If the outside noise is preventing your child form falling asleep, they might like to listen to gentle music or white noise.

Keep all screens out of their bedroom so they don't reach for them while struggling to fall asleep, or when they wake up in the middle of the night. Screens should also be turned off an hour before bedtime. 

Lie down in your child's bed. Is it comfy? Empty? Cold? Squeaky? Drafty? Children are often very sensitive to noises and touch. If you're using disposable or plastic bedding protectors, they might bother them. 

Consider changing the bed's position, for example so that your child can easily see the door.

Assess Day Time

• Try to keep wake-up time the same, every day. It might be tempting to let kids have a lie in on a weekend, but make sure you don't leave it too late or you're risking slipping back into bedtime struggles.
• Keep diet healthy and make sure your child drinks plenty of water throughout the day. Avoid drinks an hour before bed if your little one struggles with bedwetting. 
• Regular exercise is an important part of a day time routine, but avoid trying to overtire your little one with a hope of them sleeping better as the effect is often the opposite. 
• If your child is having day time naps, make sure they're not too late in the afternoon. 

Why is it important that children get enough sleep?

Sleep is essential for your child's mental and physical development. Good sleep hygiene improves alertness, mood, vocabulary and concentration. Generally, your little one is happier and more willing to learn and cooperate after a proper night's rest. 

If you're reading this, you've probably met a child that is grumpy, hyperactive and struggles to concentrate. Most of the time, all they need is a good bit of shut-eye.