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5 ways to improve your child’s sleep

From getting toddlers to sleep in their own rooms to setting bedtime boundaries for teens, find out how to help kids of all ages sleep better at night. Good-quality sleep is just as important for children as it is for adults – if not more so – but we all know it can be difficult to get kids to doze off and then stay asleep. Here are the easy ways to help your little ones sleep better.
 

A girl sitting on a bunk bed with study area underneath.
A girl sitting on a bunk bed with study area underneath.
As with adults, a child’s body prepares for sleep as it gets dark, so dimming the lights before bedtime will help create the right setting

Dr Guy Meadows, Sleep School

Nightlights in the shape of animals.

Let there be light
Lowered light levels will help your child fall asleep, but don’t banish all light when they finally drift off. Sensor night lights won’t keep your child awake but can be helpful for keeping him or her safe during nighttime trips to the toilet.

A mother and daughter sitting on a bean bag reading a book.

Wind down for sleep
Whatever your child’s age, help them prepare for sleep by creating a regular winding-down routine for at least an hour before bed. Calming activities like having a bath, reading, drawing and listening to relaxing music will help set the right mood.

A small child reading a book in bed.

Hold firm
Children benefit from a firm mattress, which supports their growing bones and joints. It also helps reduce rolling and fidgeting, which interfere with sleep quality. At around the age of two, your child will begin to need a pillow. Make sure it keeps their spine aligned by testing different firmness and thickness levels. Find the perfect mattress for your child

A teenager lounging on a bed on a mobile device.

Banish blue
It’s tempting to allow devices like phones, tablets and TVs in your child’s bedroom at night, but the blue light they emit interferes with our bodies’ natural rhythms while we sleep. Set clear boundaries by letting your kids know they can’t use these devices for at least an hour before bedtime.

A bedroom with two beds and a parent and child.

Be a sleep champion
All children look up to their parents (even if they don’t like to admit it!), so set a good example by practicing healthy habits yourself and explaining why sleep is so vital. Champion sleep by talking to your kids about the importance it plays in development, performance and long-term happiness.

For more sleep inspiration and tips on how to improve your bedroom environment, visit our dedicated sleep hub.